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Hamstrings and glutes ยท Hip extension

Barbell Hip Thrust

A compound hip extension exercise for the glutes, done with a barbell and a bench. It also works the hamstrings and quads.

BarbellBench Compound Reps and weight Also called: hip thrusts, bb hip thrust

Muscles worked

Primary

Glutes

Do most of the work.

Secondary

Hamstrings and Quads

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary
  • QuadsFront of the thighsSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Drive through the heels and squeeze the glutes at the top.
  3. Ribs down. Finish with the hips, not by arching the back.
  4. Pause at the top, lower under control.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back at the top. Finish with the glutes; ribs stay down.
  • Rushing the top. Pause for a moment at full hip extension.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.