intermediatehip-extensionclosed-chainSource-checked

Barbell Hip Thrust

Also called: Hip thrust

Simplified back view of the pelvis and upper thighs showing the large rounded gluteus maximus covering each buttock, with the fan-shaped gluteus medius peeking out above and to the side of it near the hip. — Glutes — gluteus maximus and gluteus medius (simplified). A beginner-level schematic of the buttock's two most prominent muscles: gluteus maximus and gluteus medius.
Illustration: Anatomy Learning Platform (original) · CC0-1.0 (public domain dedication)

Joints / actions: Hip joint (coxal joint) (extension)

Plane: sagittal

Equipment: barbell, bench

What it is

With upper back braced against a bench and a barbell across the hips, driving the hips upward until the body forms a straight line, then lowering with control.

Purpose

One of the most direct ways to load the gluteus maximus through a full range of hip extension.

Starting position

Sit on the floor with upper back against a padded bench, a barbell (padded) across the hip crease, knees bent, feet flat.

Step by step

Brace the core and drive through the heels, extending the hips upward.
At the top, the body should form a straight line from shoulders to knees; squeeze the glutes firmly.
Lower the hips under control back to just short of the floor and repeat.

Breathing

Exhale as you drive the hips up; inhale as you lower.

Coaching cues

"Drive through the heels, squeeze the glutes hard at the top, ribs down (don't overextend the low back)."

Common mistakes

Overextending the lower back at the top instead of squeezing the glutes; pushing through the toes instead of the heels; using too much bar weight before mastering the pattern.

Easier regression

Bodyweight glute bridge or single-leg glute bridge before adding a barbell.

Harder progression

Add load gradually once the top position is controlled and pain-free.

Alternatives

Glute bridge, single-leg hip thrust, cable pull-through.

Who may benefit

Anyone building hip-extension strength and power, from general strength trainers to athletes needing sprint/jump power.

Who should modify or avoid it

Those with hip or low-back pain when loaded in this position should start with the bodyweight glute bridge regression.

Why this exercise works

By positioning the torso so resistance is directly opposed to hip extension through a large range, the hip thrust loads the gluteus maximus more directly than most squat or deadlift variations, which share the work with the quadriceps or spinal erectors.

⚠ Safety note

Keep the ribs stacked over the pelvis at the top rather than arching the low back — the movement should finish in a straight line, not a back-bend. Pad the bar well.

Sources

“The gluteus maximus is a powerful extensor of the thigh at the hip joint.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.6 Appendicular Muscles of the Pelvic Girdle and Lower Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19