Exercises / Hip & gluteal
Barbell hip thrust
- Strength
- Hip & gluteal
- Bench, Barbell with pad (or dumbbell)
Loaded hip extension from a bench. Greater gluteus maximus activity than the back squat.
Also called hip thrust, weighted bridge.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Upper back on a bench, feet on the floor
Steps
- Sit with the upper back against a bench and the bar over the hips.
- With feet flat and knees about 90° at the top, drive the hips up to full extension.
- Lower with control.
Cues
- Chin tucked, ribs down
- Shins vertical at the top
Common mistakes
- Over-arching the low back at lockout
- Pushing through the toes
Used for
- Late-stage gluteal strengthening
- Return to sport
Evidence (1)
- The barbell hip thrust produced greater gluteus maximus and biceps femoris EMG than the back squat in trained women.1
Easier
References (1)
- Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. J Appl Biomech. 2015;31(6):452-458. A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises