- Gluteus maximus
- Barbell
- Intermediate
Barbell hip thrust
The barbell hip thrust works your glutes, with your hamstrings, inner thighs, and quads helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Chin tucked, ribs down
- Tip 2Drive through your heels
- Tip 3Shins vertical at the top
Where you should feel it
In your glutes, mostly at the top. Your hamstrings help. If you feel it more in your lower back, check your ribs and how high you lift your hips.
- Main muscles
- Gluteus maximus
- Also working
- Semitendinosus and semimembranosus, biceps femoris, adductor magnus, gluteus medius, and vastus lateralis
How to do it
Sit on the floor with the bench edge just below your shoulder blades, a padded bar over your hips and your feet hip-width apart.
Hold the bar with both hands, keep your ribs down and your chin slightly tucked, eyes forward.
Drive through your heels and lift your hips until your torso lines up with your thighs and your shins are vertical.
Squeeze your glutes at the top for 1 second without arching your lower back.
Lower under control until your hips almost touch the floor, then repeat.
Common mistakes
Mistake
Arching your lower back at the top to get higher.
How to fix it
Stop when your torso lines up with your thighs. Keep your ribs down and look toward your knees at the top.
Mistake
Feet too far out, so the work shifts to your hamstrings.
How to fix it
Bring your feet closer until your shins are vertical at the top.
Mistake
Knees caving in as you lift.
How to fix it
Gently push your knees out, in line with your feet, for the whole rep.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 8 to 12 | 3 | 60 to 120 s |
| Muscle and definition | 2 to 4 | 6 to 12 | 1 to 3 | 1.5 to 3 min |
| Max strength | 3 to 5 | 3 to 6 | 2 to 3 | 2.5 to 4 min |
Max strength (3 to 6 reps) only once your form is solid, always with 2 to 3 reps in reserve.
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Machine
Same movement with the machine's back pad and belt. A good swap when the bars are taken.
Smith machine
The bar runs on a track and has safety hooks, so it is easier to set up on your own.
Dumbbell
One dumbbell resting on your hips, held by the ends. Good for lighter loads and for training at home.
At home or with more support
At home: couch hip thrust
Rest your shoulder blades on the edge of a sturdy couch pushed against a wall and hold a dumbbell or a weighted backpack on your hips.
Prefer more stability? Floor glute bridge
Your whole back stays on the mat, no bench. Your upper body is fully supported and the range is shorter.
Taken? Swap it for one of these
They work the same main muscle.
Hip thrust machine
Gluteus maximus · Machine
BeginnerSmith machine hip thrust
Gluteus maximus · Smith machine
BeginnerDumbbell hip thrust
Gluteus maximus · Dumbbell
BeginnerGlute bridge
Gluteus maximus · Bodyweight
Beginner
Keep exploring
Gluteus maximus
56 exercises
Glute exercises with a barbell
6 exercises
Estimate your one-rep max
For the barbell hip thrust, from a set you have already done.
How to grow glutes
What the science says about sets, exercises and how long it takes.
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Muscles worked
Contreras B, Vigotsky AD, et al. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. J Appl Biomech. 2015;31(6):452-458.
Exercise choice
Barbalho M, Coswig V, et al. Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women. Int J Sports Med. 2020;41(5):306-310.
Muscles worked
Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.
Exercise choice
Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026