Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Barbell Hip Thrust, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Gluteus maximus |
| Also | Hamstrings, Quadriceps |
Setup
Use a pad on the bar and tuck the chin to keep the ribcage down at lockout.
How to do it well
- Set the shoulders on a bench with the bar over the hips
- Drive the hips up to full extension
- Squeeze the glutes at the top
Common mistakes
- Overextending the lower back
- Pushing through the toes instead of the heels
Free programs with Barbell Hip Thrust
- Glutes and Legs Starter (3 day)
- Garage Gym: Upper / Lower (4 day)
- Glutes and Legs Emphasis Block (5 day)
- Deadlift Builder (4 day)
- Glute Builder (4 day)
- Barbell Only: Full Body Muscle (3 day)
Similar exercises
- Sumo Deadlift
- 45-Degree Back Extension
- Band Glute Bridge
- Band Hip Thrust
- Cable Glute Kickback
- Cable Pull-through
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.