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BAFHA FITNESS

Barbell Hip Thrust

A bridge with your back on a bench and the bar on your hips: the most loadable glute strength movement.

Sets
4
Reps
8-12
Rest
120 s
Difficulty
Intermediate
Free WeightsSecondary muscles: Core

Movement Pattern

Movement Pattern: Bridge

Targeted Muscles

How to Perform

  1. 01Rest your shoulder blades on the bench and place the bar over your hip bones.
  2. 02Drive through your heels and lift your hips until your torso is level.
  3. 03Squeeze your glutes at the top, then lower under control.

Form Tips

  • Chin tucked (eyes forward); do not arch your lower back.
  • If the bar digs in, use a pad or towel.

Other Legs Exercises