Barbell Hip Thrust
Glutes
Barbell
Beginner
START
END
THE CUE
Back on a bench, bar across your hips, drive through your heels and squeeze your glutes at the top. Keep your chin tucked.
MUSCLES WORKED
Gluteus Maximus
Also: Hamstrings, Quadriceps, Core
COACH'S NOTE
Squeeze glutes at top, chin tucked
How to do it
01
Sit on the floor with your upper back (shoulder blade area) resting against the long side of a sturdy bench. Roll a loaded barbell over your legs until it sits in the crease of your hips.
The full barbell hip thrust guide is in the app.
✓
4 more steps
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3 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
compound · hypertrophy
STYLE
Full gym
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for barbell hip thrust from your goal, experience and gear, then adjusts them as it learns how you recover.
More for glutes
IN THE APP
Log barbell hip thrust in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone