Barbell Hip Thrust

About the movement

The best glute builder in the gym. The hip thrust loads your glutes through a full hip extension, which makes them grow faster than squats and deadlifts alone.

How to do it

1. 1

   Sit on the floor with your upper back against a bench and a barbell over your hips.

2. 2

   Plant your feet hip-width apart, close enough that your knees hit 90 degrees at the top.

3. 3

   Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders.

4. 4

   Hold the squeeze at the top for one second, then lower your hips under control.

Form tips

• •Tuck your chin and keep your ribcage down so you do not overextend your lower back.
• •Squeeze your glutes hard at the top; the squeeze is where the growth happens.
• •Wrap the bar in a pad or use a padded bar if the bar is uncomfortable on your hips.