Library
Intermediate
hypertrophy
Barbell Hip Thrust
Glute-dominant hip extension with high loading potential.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Coresecondary
45%LegsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Upper back on a bench, bar over hips with padding.
02
Position 2
Drive through heels to full hip extension; chin tucked slightly.
03
Position 3
Squeeze glutes hard at the top; lower under control.
Coach cues
- · Do not hyperextend the lumbar spine.
- · Keep shins vertical at lockout.