Barbell Hip Thrust

GlutesBarbell

The barbell hip thrust is a premier exercise for directly isolating and building the glutes while stabilizing your pelvis.

How to do it

1Lie back on the floor or a mat with knees bent and feet shoulder-width apart, about an arm's length from your hips.

2Rest a barbell across your hips (use a pad for comfort) and secure it with both hands.

3Drive through your heels to lift your hips toward the ceiling, squeezing your glutes hard at the top.

4Pause for a second at top extension with your hips in line with your shoulders and knees.

5Lower your hips under control, stopping just before touching the floor to maintain continuous tension.

6Repeat for reps, driving the movement entirely through your glutes rather than your lower back.

Common mistakes

Arching your lower back at the top — drive through your glutes, not your lumbar spine.

Pushing through your toes instead of driving down firmly through your heels.

Cutting the range of motion short at either peak elevation or at the bottom stretch.

Going too heavy and losing proper pelvic alignment or muscle control.

Breathing

Exhale forcefully as you drive your hips up; inhale as you lower them under control.

Make it harder or easier

To scale down: Start with bodyweight only, a single weight plate, or try single-leg glute bridges.

To scale up: Increase the barbell weight, add a mini-band around your knees, or pause for 2–3 seconds at the top.

Adjust foot distance slightly closer or farther from your body to find the sweet spot where you feel the glutes fire most.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.