Barbell Bench Hip Thrust
Also called barbell hip thrust, bench hip thrust
Quick answer
The hip thrust is a glute exercise where you rest your upper back on a bench, place a barbell across your hips and drive your hips up until your body forms a straight line from shoulders to knees. It mainly works the glutes, with the hamstrings and core assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do Barbell Bench Hip Thrust
- 1
Sit on the floor with your back to a flat bench so the edge of the bench sits just below your shoulder blades.
- 2
Roll a barbell, ideally with a pad, over your legs until it rests in the crease of your hips, and hold it with both hands just outside your hips.
- 3
Place your feet flat about hip-width apart, far enough forward that your shins will be roughly vertical at the top. This is your starting position.
- 4
Brace your abs, tuck your chin slightly and drive through your feet, mainly your heels, to lift your hips.
- 5
Stop when your hips are fully extended and your torso is roughly parallel to the floor, and squeeze your glutes for a moment without arching your lower back.
- 6
Lower your hips under control until they are just above the floor, then start the next rep.
Form cues
- Keep your chin tucked and eyes forward so your ribs stay down.
- Finish with vertical shins and a straight line from shoulders to knees.
- Squeeze your glutes to lock out; don't arch your lower back to go higher.
- Drive through your heels and keep your knees in line with your toes.
- Use a bar pad or folded mat to cushion the bar on your hips.
Breathing: Take a breath and brace before each rep, breathe out as you reach the top, and breathe in as you lower your hips.
Common Barbell Bench Hip Thrust mistakes
Overarching the lower back at the top
Stop when your hips are straight and keep your ribs down so your glutes, not your spine, finish the rep.
Feet too close or too far away
Adjust your feet until your shins are vertical at the top; too close shifts work to the quads, too far to the hamstrings.
Bench too high up the back
Rest the edge of the bench just below your shoulder blades so your upper back can pivot on it.
Throwing the head back at the top
Keep your chin tucked and look ahead as your torso rises.
Knees caving inward
Push your knees slightly out so they stay in line with your feet.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnersbodyweight or a light bar first | 1–3 | 8–12 | 60–90 s |
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Barbell Bench Hip Thrust variations and alternatives
Variations
- Glute bridge
The bodyweight floor version with no bench; a good way to learn the movement.
- Barbell glute bridge
The same barbell load with your back on the floor and a shorter range.
- Single-leg glute bridge
Works one side at a time and exposes left-to-right differences.
- Dumbbell hip thrust
A dumbbell held on your hips is easier to set up at home or with lighter loads.
Alternatives
- Barbell Romanian deadlift
A hip hinge that trains the glutes and hamstrings in a stretched position.
- Bulgarian split squat
A single-leg squat that works the glutes and quads hard.
- Barbell back squat
A compound lift for the glutes, quads and whole lower body.
- Hyperextension
Trains hip extension for the glutes, hamstrings and lower back on a bench.
Barbell Bench Hip Thrust FAQ
What muscles do hip thrusts work?
Hip thrusts mainly work the glutes, especially the gluteus maximus, which extends your hips as you drive up. The hamstrings help with hip extension, the quads work to hold your knee angle, and your abs brace to keep your ribs down and stop your lower back from arching at the top.
Hip thrust vs glute bridge: what's the difference?
In a glute bridge your upper back rests on the floor; in a hip thrust it rests on a bench. The bench lets your hips travel through a bigger range, from near the floor to full extension, and makes heavy barbell loading easier to set up. The glute bridge is simpler and a good way to learn the pattern first.
Where should the bar sit for hip thrusts?
Across the crease of your hips, just below your hip bones, not on your stomach or thighs. Use a thick bar pad, a folded mat or a towel for comfort, and hold the bar with both hands so it can't roll. With heavier weights, full-size plates also make it easier to roll the bar into position over your legs.
Why do I feel hip thrusts in my lower back or hamstrings?
In the lower back, it's usually from arching at the top: tuck your chin, keep your ribs down and stop when your hips are straight. In the hamstrings, your feet are probably too far away, so bring them closer until your shins are vertical at the top. If you feel it mostly in your quads, your feet may be too close.
Are hip thrusts good for beginners?
Yes. Start with bodyweight hip thrusts or glute bridges to learn the lockout without arching your back, then add a dumbbell or light barbell. The movement is stable and easy to learn, so most beginners can add weight steadily once they can finish every rep with their ribs down and glutes squeezed.
Sources
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