Barbell Hip Thrust
The barbell hip thrust is the single best exercise for glute hypertrophy, loading the glutes at peak contraction where a deadlift goes slack. Sit with your upper back on a bench, roll a barbell over your hips, and thrust upward until your torso is parallel to the floor.
How to Perform
Position your upper back against a bench at roughly the bottom of your shoulder blades.
Roll the barbell into your hip crease — use a bar pad for comfort.
Drive through your heels, pushing your hips up until your shins are vertical and your torso is flat.
Squeeze your glutes hard at the top for a one-count pause.
Tuck your chin slightly — looking straight ahead, not up at the ceiling.
Common Mistakes to Avoid
Hyperextending the lower back at the top instead of achieving a neutral spine.
Placing the bench too high, which limits range of motion.
Pushing through the toes instead of the heels, shifting work to the quads.
Not pausing at the top, losing the peak contraction where glutes work hardest.
Muscle Activation
Variations
Track your Barbell Hip Thrust progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.