Barbell Hip Thrust
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Barbell, Bench
Primary muscle group
Gluteus Maximus
Secondary muscle groups
Hamstrings, Adductor Magnus, Quadriceps
Movement pattern
Horizontal Hip Extension
Training goal
Maximal Strength, Acceleration
Sport
General Athletic Development, Football, Soccer
Overview
Purpose. Build horizontally oriented hip extension strength at end range.
How it fits the system. A beginner-level horizontal hip extension entry in the Strength section, programmed to develop maximal strength, acceleration. Related work in the library: Trap Bar Romanian Deadlift and Cable Pull-Through.
Primary muscles
Gluteus Maximus
Secondary muscles
Hamstrings, Adductor Magnus, Quadriceps
Movement pattern
Horizontal Hip Extension
Equipment
Barbell, Bench
Difficulty
Beginner
How to Perform
1. Sit on the floor with the upper back against a bench and the padded bar across the hips.2. Set the feet flat and far enough forward that the shins are vertical at the top of the lift.3. Tuck the chin slightly, brace the trunk and drive through the heels.4. Extend the hips until the torso is roughly parallel to the floor, without arching the lower back.5. Squeeze the glutes for one second at the top, then lower under control.
Coaching Cues
Ribs down, chin tucked, finish with the hips not the low back.
Common Mistakes
Lumbar hyperextension substituting for hip extension; heels too far from the hips; rushing the eccentric.
Progressions & Regressions
Progressions
single-leg hip thrust, then band-resisted or paused variations.
Regressions
glute bridge or feet-elevated bridge.
When to Use It
When to use
accessory slot on lower-body strength days.
When not to use
as a replacement for a squat or hinge pattern; it is a supplement, not a substitute.
Programming
3 to 4 sets of 5 to 8 repetitions.
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