Exercise library
Glutes
Barbell Hip Thrust
- Primary muscle
- Glutes
- Also works
- Hamstrings, Quads
- Equipment
- Barbell
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Sit with your upper back against a bench and the bar over your hips. Drive through your heels to raise the hips until the torso is parallel to the floor, squeeze the glutes, then lower under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Glute BridgeBarbellHinge
- Band Hip AbductionBandHinge
- Band Lateral WalkBandHinge
- Bodyweight Hip ThrustBodyweightHinge
- Cable Hip AbductionCableHinge
- Cable Hip ThrustCableHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: