How to Do Barbell Hip Thrust

Barbell Hip Thrust is a glutes exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Hip Thrust

  1. 01Sit on the floor with the shoulder blades against a bench and a loaded barbell across the hip crease.
  2. 02Plant the feet flat on the floor at shoulder-width, keeping the shins vertical at the top of the lift.
  3. 03Drive the hips toward the ceiling by pressing through the heels and squeezing the glutes.
  4. 04Pause at the top with the hips at full extension and the torso parallel to the floor.
  5. 05Lower the barbell under control until the glutes almost touch the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Hip Thrust

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches excessively, tuck the chin toward the chest to maintain a neutral spine throughout the hip extension.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Hip Thrust questions

What muscles does Barbell Hip Thrust work?

Barbell Hip Thrust is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Barbell Hip Thrust correctly?

Sit on the floor with the shoulder blades against a bench and a loaded barbell across the hip crease. Plant the feet flat on the floor at shoulder-width, keeping the shins vertical at the top of the lift. Drive the hips toward the ceiling by pressing through the heels and squeezing the glutes. Pause at the top with the hips at full extension and the torso parallel to the floor. Lower the barbell under control until the glutes almost touch the floor.

What is the A90 coach tip for Barbell Hip Thrust?

If the lower back arches excessively, tuck the chin toward the chest to maintain a neutral spine throughout the hip extension.

Is Barbell Hip Thrust suitable for beginners?

Barbell Hip Thrust is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Hip Thrust?

Barbell Hip Thrust uses barbell.

A90 Intelligence

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