Form Friday: Barbell Hip Thrust

hip thrust.jpg

by Devin Sarno, NSCA-CPT

Muscle Groups: Glutes, Hamstrings

Importance: The barbell hip thrust is one of the most effective movements that directly targets the glutes and helps improve size, strength, acceleration, speed, and power.

Proper Form:

  1. Start seated with a bench right behind you and a loaded barbell over the top of your legs
  2. Roll the bar up to your hip crease and lean back onto the bench so that your upper back is on top of the bench
  3. With your hips flexed and your backside near the floor, initiate the movement by driving through the bottom of your feet
  4. As you drive through the bottom of your feet, extend your hips vertically and drive the bar toward the ceiling
  5. With your upper back still holding you up on the bench, your hips should be extending to as high of a point as possible
  6. Once you reach the top of your movement, reverse the movement by starting to flex your hips again until you reach the position where you began your first rep


  • If possible, use a wider bar or a bar pad to help reduce the pressure on the hip bone
  • Maintain a neutral spine and focus on using your glutes rather than your lower back
  • Squeeze your glutes at the top of the movement
  • Do not allow your heels to rise up off of the floor

Sample Workout:

  • 15 Barbell Hip Thrusts
  • 10 Barbell Front Squats
  • 5 Barbell Rows

5 Rounds and keep the same weight on for each movement