# Hip Thrust (Barbell)

> A barbell lift with your upper back on a bench, driving your hips up to train the glutes.

Page: https://fitnessie.app/exercises/hip-thrust/
Type: Barbell · Hinge
Demo video: https://fitnessie.app/demos/hip-thrust-barbell/c32f15d7d2626ab5.mp4

## How to do it

1. Sit on the floor with your upper back against a bench, the bar across your hip crease, and your feet flat about shoulder width.
2. Pad the bar if it digs into your hips, and hold it in place with your hands.
3. Drive through your feet to lift your hips until your torso is parallel to the floor.
4. 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)](https://fitnessie.app/exercises/machine-hip-thrust/)
- [Hip Thrust (Smith Machine)](https://fitnessie.app/exercises/smith-machine-hip-thrust/)

## References

- [StrengthLog: How to Do Hip Thrusts](https://www.strengthlog.com/hip-thrust/)
- [BarBend: How to Do the Hip Thrust](https://barbend.com/hip-thrust/)