Exercise Tutorial: Barbell Hip Thrust

Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)

Table of Contents

What Is the Barbell Hip Thrust

If you are looking to improve glute and hamstring strength, the Barbell Hip Thrust is for you! Unlike many glute and hamstring exercises, the Barbell Hip Thrust does not put excessive stress on the lower back. As a result, this exercise is an excellent way to increase lower body strength without overworking the lower back.

As well, the Barbell Hip Thrust is also an advantageous exercise for those who are looking to improve power and explosiveness.

How to Do a Barbell Hip Thrust

The Barbell Hip Thrust can be broken down into a few steps that make it easy to understand. To learn how to do a Barbell Hip Thrust, follow these simple steps:

1. Locate a step or bench that you will use to perform the Barbell Hip Thrust on. If you are using a step, you will need to stack multiple risers (about 5-6).

2. Hold the barbell with your hands about shoulder-width apart using an overhand grip. Your shoulder blades will be resting on the step or bench, and your feet should be right underneath the knees. The barbell will be resting just below the pelvic bone.

3. Engage the glutes, brace your core and drive through the heels to elevate the hips up. At the top of your lift, the shoulder, hips and knees should be level. Hold for one count at the top of the lift and then slowly return to the starting position.

You have now learned how to perform the Barbell Hip Thrust!

Barbell Hip Thrust Form

Begin with your shoulder blades on a bench, and your feet directly underneath your knees. This will reduce the involvement of the hamstrings. Place the bar below the pelvic bone, resting just on top of the thigh. You can use a pad around the bar if it is more comfortable. Drive through your heels to elevate the hips. Hold for one count at the highest part of the lift and squeeze your glutes. Return to the starting position and repeat the movement.

Barbell Hip Thrust Muscles Worked

• Glute Maximus

• Quadriceps

• Hamstrings

• Abdominals

Barbell Hip Thrust Alternative

There are many alternatives to the Barbell Hip Thrust including,

• Dumbbell Hip Thrust

• Barbell Glute Bridge

• Glute Bridge

• Single-Leg Glute Bridge

• Banded Glute Bridge

Dumbbell Hip Thrust

The Dumbbell Hip Thrust is the exact same movement as the Barbell Hip Thrust, except we are using a dumbbell instead of a barbell for the load. You will position the dumbbell in the same spot as the barbell to perform the hip thrust. You can do both a Shoulder-elevated Dumbbell Hip thrust on a step or bench, or you can perform the Dumbbell Hip Thrust on the ground.

Barbell Glute Bridge

Different sources have their own explanations as to what is the difference between a hip thrust and a glute bridge. Generally, hip thrusts are more likely to involve the use of a load and have the shoulders elevated, and glute bridges are more likely to be a bodyweight exercise with the shoulders on the ground. The Barbell Glute Bridge is simply a glute bridge that uses a barbell and is performed with your shoulders on the ground.

Single-Leg Glute Bridge

The Single-Leg Glute Bridge looks a bit different than the Barbell Hip Thrust. The Single-Leg Glute Bridge is a bodyweight movement that involves the same basic movement as the Barbell Hip Thrust, but with one leg extended in the air. It is performed on the ground and you will really need to focus on engaging the core and the glutes to avoid rotation of the hips. For a full tutorial on how to do the basic Glute Bridge on the floor, click here.

Barbell Hip Thrust Variations

Banded Barbell Hip Thrust

The Banded Barbell Hip Thrust is a variation of the Barbell Hip Thrust that incorporates the use of a band that is placed around the mid-thigh. You will perform the Barbell Hip Thrust as usual, but now you have the tension of the band to resist that will try to bring your knees together.

Shoulder-Elevated Barbell Hip Thrust

The Shoulder-elevated Barbell Hip Thrust is the variation that we have described above. The alternative to this version is performing the Barbell Hip Thrust on the ground, without the use of a step or bench.

Barbell Hip Thrust Benefits

There are many benefits to incorporating the hip thrust into your exercise routine. One of these benefits includes the mind-muscle connection you will gain with your glutes. Most of the tension on the glutes occurs only during the complete extension or lockout of the hips at the top of the thrust.

Performing hip thrusts will aid in and reinforce the extended hip position needed to complete conventional compound lifts such as squats and deadlifts. As well, the hip thrust will also help grow your glute musculature, but to a lesser extent then a conventional lift will. Overall, the hip thrust is a great addition to your exercise regime and will help you to perform conventional compound lifts.

Barbell Glute Bridge Vs Hip Thrust

The Barbell Hip Thrust and Barbell Glute Bridge are indeed similar exercises, but they do have differences! Both exercises engage the glutes, hamstrings, lower back, and core. However, the Barbell Hip Thrust is typically performed with your shoulder blades on a bench whereas the Barbell Glute Bridge is performed on the floor. The elevation of the bench will allow the hips to go through a deeper range of motion than a Barbell Glute Bridge. 

As well, in a Barbell Glute Bridge, the bar can easily roll down your stomach if you are not holding on correctly. Generally, a Glute Bridge is used as a bodyweight activation exercise. So, if you are looking to increase strength and build muscle, I would suggest performing the Barbell Hip Thrust. If you are new to bridges and looking to improve glute and hamstring activation would suggest starting with a conventional, unloaded glute bridge and then progressing to the Barbell Hip Thrust once you have mastered the movement pattern.

Barbell Hip Thrust Pad

The Barbell Hip Thrust pad is a foam pad that covers the center of the bar. Its purpose is to dissipate the pressure from the bar allowing for painless repetitions. To use the pad correctly, you will want to place it on the middle of the bar so that it will cushion your pubic bone.

Some people find the Barbell Hip Thrust to be more comfortable to perform with the use of a barbell pad. The choice is yours if you would like to use a pad or not, but it will not affect the exercise.

Barbell Hip Thrust Pyramid

The Barbell Hip Thrust Pyramid is a mixed repetition scheme for the exercise. These numbers can vary, but an example of a Barbell Hip Thrust Pyramid begins with 10 reps and a 2-3 minute rest, 8 reps and a 2-3 minute rest, 6 reps with a 2-3 minute rest and finally 15 reps. It is important that you begin with a weight that you know you can perform 10 reps with, and then increase the weight as the reps decrease. A Barbell Hip Thrust Pyramid is an effective way to train the glutes.

Hip Thrust Machine

There are different versions of Hip Thrust Machines that you can find in the gym. In general, you will have to load plates onto a machine that you will sit in, and a padded bar will come across the hips. Perform the Hip Thrust as you usually would, making sure that your knees are in line with the ankles.

Pelvic Thrust

A Pelvic Thrust refers to the movement you make with your hips when you elevate them off the ground or extend them forwards. A great example of a Pelvis Thrust is the Barbell Hip Thrust. However, the Pelvic Thrust is most commonly performed in popular dance moves.

Weighted Hip Thrust

The Weighted Hip Thrust is another name for the Barbell Hip Thrust. A Weighted Hip Thrust could also be performed with dumbbells.

Smith Machine Hip Thrust

The Smith Machine Hip Thrust is a Barbell Hip Thrust that is performed in a Smith Machine! You may need to bring over a bench to support the shoulder blades, but you will perform the hip thrust using the machine. This can help to provide some extra stability compared to the regular Barbell Hip Thrust.

Common Mistakes While Performing The Barbell Hip Thrust

For full glute and hamstring development, leave the ego behind, lower the weight, and make sure your hips are fully locked out, without compromising the spine and rib position.

How to Use Hip Thrust Machine

There are various hip thrust machines, and often they require different settings, accommodations, and equipment. What I'm going to cover are the things you should look for and how to address them.

Let's start with positioning. Ensure you know where your back should rest against the pad and place your feet on the platform. Next, consider the adjustments. Is the seat adjustable? Does the back pad sit correctly? Is there a cushion that rests on your thighs? Is there a pad or belt? Ensure all these aspects are addressed.

The following steps are too follow cues above in regards to how to hip thrust.

Different Types of Hip Thrust Belt

Here are the various belts that can be utilized for hip thrust exercises:

1. Weightlifting Belt: Essentially a weightlifting belt with added padding for comfort.

2. Traditional Hip Thrust Pad: Aids in comfort, especially when thrusting with heavier weights.

3. Dip Belt: Another option for hip thrusts.

4. Resistance Band Belt: Designed to hold resistance bands in place during exercises.

---