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Barbell Hip Thrust

Primary
Glutes
Secondary
Hamstrings, Quads, Core
Equipment
Barbell
Type
Strength
Frames
3
Barbell Hip Thrust, male athlete, 3 sequential frames
male
Barbell Hip Thrust, female athlete, 3 sequential frames
female

How to perform it

  1. 01 Sit on the floor with your upper back against the long edge of a bench and roll the barbell over your hips, using a pad.
  2. 02 Set your feet flat and shoulder-width apart, close enough that your shins are vertical at the top of the lift.
  3. 03 Tuck your chin toward your chest and brace your core.
  4. 04 Drive through your heels to lift your hips until your torso and thighs form a straight line.
  5. 05 Squeeze your glutes hard at the top and hold briefly — do not arch your lower back to get higher.
  6. 06 Lower under control until the bar is just above the floor.

In the API

GET /v1/exercises/barbell-hip-thrust

{
  "slug": "barbell-hip-thrust",
  "name": "Barbell Hip Thrust",
  "primary_muscle": "glutes",
  "equipment": "barbell",
  "category": "strength",
  "frame_count": 3,
  "images": { "male": "…", "female": "…" }
}