How to perform the Barbell Hip Thrust
- 1Sit on the floor with your upper back against the edge of a bench, roll the barbell over your legs until it rests in the crease of your hips, and place your feet flat on the floor about hip-width apart with your knees bent. Pad your hips if needed, hold the bar for balance, look straight ahead, and brace your abs so your ribs stay down.
- 2Press your feet into the floor and drive your hips up until your body forms a straight line from shoulders to knees, squeezing your glutes hard at the top without arching your lower back. Lower your hips under control until they’re just above the floor, inhaling on the way down and exhaling as you thrust back up with a steady, smooth tempo.
Coach tips
- If you feel this more in your quads or hamstrings than your glutes, adjust your feet slightly closer or farther from your body until you feel your glutes working most.
- Keep your chin slightly tucked and your eyes looking forward instead of throwing your head back to protect your neck and keep your ribs from flaring.
- Don’t bounce the weight at the bottom or overextend your back at the top—think about lifting and lowering your hips with control and stopping when your body is in a straight line.
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One rep, one set. Hypro turns the Barbell Hip Thrust into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Barbell Hip Thrust weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much glutes you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Barbell Hip Thrust fits right into proven hypertrophy and strength templates.
For optimal glutes hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
