Barbell Hip Thrust Exercise: Build Strong Glutes

Barbell Hip Thrust Exercise
Barbell Hip Thrust Exercise
Image Credit: Girls Gone Strong (see video below)

If you’re looking to improve your lower body strength and tone your glutes, the barbell hip thrust is a great exercise to add to your workout routine.

This exercise is often overlooked but is a highly effective way to target your glutes, hamstrings, and lower back muscles. Plus, it’s a fun and challenging way to switch up your routine.

Benefits of the Barbell Hip Thrust Exercise

The barbell hip thrust has a variety of benefits, including:

Increased Glute Activation: It is one of the most effective exercises for activating your glutes. It’s a great way to target this muscle group and build strength and tone.

Improved Lower Body Strength: It is a compound exercise that targets multiple lower body muscle groups, including your glutes, hamstrings, and lower back. By incorporating this exercise into your routine, you can improve your overall lower body strength.

Improved Posture: It helps improve your posture by strengthening the muscles in your lower back. This can help alleviate lower back pain and improve your overall alignment.

What Body Parts Are Impacted by the Barbell Hip Thrust Exercise?

It primarily targets your glutes, hamstrings, and lower back muscles. It’s a great way to build strength and tone in these areas.

Equipment You Need to do the Barbell Hip Thrust Exercise

To perform the barbell hip thrust, you will need a barbell and a bench or box. Choose a weight that is challenging but manageable for your fitness level.

Steps for Completing the Barbell Hip Thrust Exercise

Follow these steps to perform this exercise properly:

Step 1: First, locate a durable bench or box that can support your body weight. Sit on the bench or box with your back against it, ensuring that the barbell is securely placed across your hips. Make sure the barbell is appropriately centered on your hips, neither too high nor too low.

Step 2: Contract your core muscles and drive your hips upward, raising the barbell off the ground. While elevating your hips, keep your feet planted on the floor, and your knees are in line with your toes. Avoid extending your knees outward or allowing them to collapse inwards.

Step 3: Upon reaching the peak of the motion, take a brief pause of one or two seconds and clench your glutes. This will enable you to optimize the benefits of the exercise and improve your gluteal muscles’ strength even more.

Step 4: Gradually lower your hips back to the starting position, maintaining the barbell near your body. Always keep your core engaged and prevent any arching of your back or allowing your hips to drop too low.

Step 5: Repeat the exercise for the desired number of reps, usually 8-12 per set. As you become more comfortable with the movement, you can gradually increase the barbell’s weight to challenge your muscles even further.

Check out this video on how to complete the barbell hip thrust.

Mistakes to Avoid while doing the Barbell Hip Thrust Exercise

To get the most out of the barbell hip thrust, it’s important to avoid these common mistakes:

Using too much weight: Make sure to choose a weight that is appropriate for your fitness level. Using too much weight can lead to poor form and increase your risk of injury.

Not engaging your core: Engaging your core is important to maintain proper form and protect your lower back.

Lifting your heels off the ground: Keep your feet flat on the ground to ensure proper alignment and avoid putting unnecessary strain on your knees.


Incorporating the barbell hip thrust into your workout routine is a great way to improve your lower body strength and tone your glutes. Also, remember to stretch your calf muscles before and after your workout.

By incorporating a calf stretch into your routine, you can prevent injury and improve your overall mobility. So, grab a barbell and bench, and start hip thrusting your way to a stronger and healthier you, while also taking care of your calf muscles.