CompoundBarbell
Barbell Hip Thrust
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–6 sets × 3–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Sit on the floor with your upper back against a bench; position the bench edge under your shoulder blades.
- Roll the bar over your legs into the hip crease and place a pad for comfort.
- Set feet about hip-width with shins near vertical at the top position.
- Inhale, brace your core, and tuck ribs slightly down.
- Drive through heels to lift hips until torso and thighs form a straight line.
- At the top, squeeze glutes hard and keep chin slightly tucked to stay neutral.
- Lower hips under control until glutes are just above the floor (or comfortable depth).
- Reset and repeat, keeping tension and a stable pelvis.
💡Coaching Cues
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Aim for vertical shins at the top for better glute focus.
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Ribs down—avoid overextending the lower back.
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Drive through heels and keep knees tracking out.
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Hold a 1-second squeeze at the top.
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Move smoothly—control down, strong up.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Overarching the lower back at lockout.
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