Barbell Hip Thrust
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
Starting position
End position
How to Do Barbell Hip Thrust
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Muscles Worked
Alternatives to Barbell Hip Thrust
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Glute Bridge
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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2
Hip Lift with Band
A beginner compound powerlifting exercise that works the glutes, using a resistance band.
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3
Kneeling Squat
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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4
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
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5
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
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6
Downward Facing Balance
An intermediate isolation strength exercise that works the glutes, using an exercise ball.
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7
One-Legged Cable Kickback
An intermediate isolation strength exercise that works the glutes, using a cable machine.
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8
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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9
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
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10
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
Frequently Asked Questions
What muscles do barbell hip thrust work?
Barbell Hip Thrust primarily works the glutes. The calves and hamstrings assist as secondary muscles.
What equipment do I need for barbell hip thrust?
Barbell Hip Thrust uses barbell.
Barbell Hip Thrust: is it suitable for beginners?
Barbell Hip Thrust is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of barbell hip thrust?
Barbell Glute Bridge, Hip Lift with Band, Kneeling Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell hip thrust reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell hip thrust can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Hip Thrust with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.