How to Do Barbell Hip Thrust
The hip thrust is the most direct way to load your glutes heavy. Chloe uses it in almost every glute programme because the glutes do most of the work at the top, where squats and deadlifts go easy on them.
At a glance
- Main muscles
- Glutes (gluteus maximus)
- Also works
- Hamstrings, Quads, Core
- Equipment
- Barbell, flat bench, bar pad
- Level
- Beginner to advanced
- Demo by
- Chloe, Mr & Mrs Lifestyle coaches
How to do Barbell Hip Thrust
- Sit on the floor with your upper back against the edge of a bench, just below the shoulder blades.
- Roll a padded barbell over your hips so it sits in the crease of your hips, not on your stomach.
- Plant your feet flat about hip-width apart, so your shins are vertical at the top.
- Tuck your chin, brace your stomach and drive through your heels to lift your hips until your body is flat from knees to shoulders.
- Squeeze your glutes hard for one second at the top, then lower under control until your hips are just above the floor.
Common mistakes
- Arching the lower back at the top instead of finishing with the glutes. Keep the ribs down and chin tucked.
- Feet too far forward, which shifts the work to the hamstrings, or too close, which loads the quads.
- Bouncing quickly through reps. The pause at the top is where the glute work happens.
Coach's tips
- Look forward, not up at the ceiling, as you lift. It keeps your pelvis tucked and the glutes working.
- If you feel it in your lower back, lighten the bar and practise the top squeeze first.
- Push your knees slightly out as you lift to bring in more of the upper glutes.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Build muscle | 3–4 sets | 6–12 reps | 90–120 s |
| Get stronger | 3–5 sets | 3–6 reps | 2–3 min |
| Fat loss & toning | 3 sets | 10–15 reps | 60–90 s |
Pick a weight where the last 1–2 reps of each set are hard but your form stays the same. When you hit the top of the rep range on every set, add a little weight next time.
Want a coach to check your Barbell Hip Thrust form?
Train 1-to-1 with Tarek at Nogs Gym, Al Quoz. He'll fix your technique on every lift, build your programme and log it all in this tracker for you. Men and women welcome. Prefer to train on your own schedule? Tarek coaches men and Chloe coaches women online.
- From AED 275 per session
- Free first consultation
- Programme in your free tracker
Track your Barbell Hip Thrust progress, free
Our tracker remembers what you lifted last time, flags new personal records and charts your strength week by week. This demo video is built in, so you can check your form between sets.
- 200+ exercises with how-to tips
- Rest timer, PRs and progress charts
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Questions we get asked
Is the hip thrust better than squats for glutes?
For direct glute work, yes. Hip thrusts load the glutes hardest at the top of the movement, while squats load them most at the bottom. The best glute programmes use both.
How heavy should I go on hip thrusts?
Heavy enough that the last 2 reps of each set are hard but your form stays the same. Most women can build to their body weight on the bar within a few months of steady training.
Can I track my barbell hip thrust progress for free?
Yes, if you train with us. Our workout tracker, free for Mr & Mrs Lifestyle clients, has Barbell Hip Thrust with this demo video built in. Log your sets, reps and weight, see your personal records and follow your progress on a chart.
Similar exercises
Demonstrated by Mr & Mrs Lifestyle coaches in Dubai. If you have an injury or pain, check with a doctor or physio before starting a new exercise.
Want results faster? Train with a coach.
Good form is step one. A coach makes sure every session moves you forward: the right exercises, the right weights and a plan for your food.
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