How to Do the Barbell Hip Thrust | Glute Form Guide
Master the barbell hip thrust with our expert guide. Learn proper form, common mistakes to avoid, and the best setup for glute growth.
How to Perform
- Sit on the floor with your upper back resting against the long edge of a stable weight bench.
- Roll a loaded barbell over your legs until it sits directly in the crease of your hips.
- Place your feet flat on the ground hip-width apart with your knees bent at roughly a ninety-degree angle at the top of the movement.
- Drive through your heels to lift your hips toward the ceiling while keeping your chin tucked toward your chest.
- Continue the ascent until your torso is parallel to the floor and your glutes are fully contracted at the peak.
- Lower the weight under control until your hips are just above the floor before starting the next repetition.
Common Mistakes
- Hyperextending the lower back at the top of the movement
- Placing the feet too far forward and shifting the focus to the hamstrings
- Allowing the knees to cave inward during the ascent
- Lifting the head back and losing a neutral spine position
Muscles Worked
Primary movers
- Glutes
Stabilizers
- Hamstrings
- Adductors
- Erector Spinae
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Glutes · Legs