How to do the barbell hip thrust

Step by step

1. Sit on the floor and position a loaded barbell over your hips.
2. Place your upper back against the edge of a flat gym bench.
3. Bend your knees and plant your feet flat on the floor.
4. Place your hands over the barbell and grab it firmly.
5. Engage your abs and take a breath.
6. Thrust the barbell toward the ceiling by squeezing your buttocks and pushing through your heels. Exhale at the top.
7. Lower your hips to the floor and breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell hip thrust

• Upper / Lower Strength3 × 10
• Glute Builder4 × 8
• Hourglass4 × 8
• PHUL3 × 10
• Arnold Split3 × 10
• Upper / Lower Hypertrophy3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.