How do you do the Hip Thrust (Barbell)?

Sit on the floor with your upper back against a bench, the bar across your hip crease, and your feet flat about shoulder width. Pad the bar if it digs into your hips, and hold it in place with your hands. Drive through your feet to lift your hips until your torso is parallel to the floor. Hold at the top with your knees at about a right angle, then lower under control.

What muscles does the Hip Thrust (Barbell) work?

Mainly the glutes, with help from the adductors and quads.

What are common Hip Thrust (Barbell) mistakes?

Arching the lower back at the top instead of finishing with hips. Letting the bar slide on your hips. Setting your feet so the knees are far from a right angle. Skipping padding on the bar.

Hip Thrust (Barbell): how to do it, form cues and muscles worked

How to do it

Sit on the floor with your upper back against a bench, the bar across your hip crease, and your feet flat about shoulder width.
Pad the bar if it digs into your hips, and hold it in place with your hands.
Drive through your feet to lift your hips until your torso is parallel to the floor.
Hold at the top with your knees at about a right angle, then lower under control.

Key cues

Upper back on the bench
Bar tucked in your hip crease
Shins vertical at the top
Chin slightly tucked, neck neutral

Common mistakes

Arching the lower back at the top instead of finishing with hips
Letting the bar slide on your hips
Setting your feet so the knees are far from a right angle
Skipping padding on the bar

Muscles worked

Primary: Glutes
Secondary: Adductors and quads

Equipment

Barbell, bench and bar pad.

Variations

Hip Thrust (Machine)
Machine · Glutes · Hinge
Hip Thrust (Smith Machine)
Machine · Glutes · Hinge

References

StrengthLog: How to Do Hip Thrusts
BarBend: How to Do the Hip Thrust