GLUTES · COMPOUND
Barbell Hip Thrust
A loaded hip-extension movement performed with the upper back supported on a bench.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentBarbell, Bench
DifficultyIntermediate · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Position the bar across the hips with padding as needed.
- Drive through the feet and extend the hips.
- Lower under control without losing your ribcage and pelvis position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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