Exercise · hip hinge
Barbell hip thrust
Barbell hip thrust is an intermediate hip hinge movement that trains glutes, hamstrings, done with a barbell or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 1-1-2.
The most common mistake is hyper-extending the lower back instead of glute lockout. If a barbell or a bench or the movement itself doesn't suit you, Dumbbell hip thrust or Glute bridge or Cable pull-through cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Upper back on the bench, bar padded over the hips | ऊपरी पीठ बेंच पर, बार कूल्हों पर पैड के साथ |
| 2 | Drive through heels; at the top shins vertical, chin tucked | एड़ी से धक्का दो, ऊपर शिन सीधे, ठोड़ी अंदर |
| 3 | Full lockout with a glute squeeze, ribs down; lower under control | ऊपर पूरा लॉक करके ग्लूट्स दबाओ, पसलियाँ नीचे |
Equipment & who it fits
Needs a barbell or a bench, rated intermediate, held back for pregnancy issues. Search "barbell hip thrust form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Barbell hip thrust work?
- Barbell hip thrust primarily trains glutes, hamstrings, using a hip hinge pattern with a barbell or a bench.
- What's the most common mistake with Barbell hip thrust?
- Hyper-extending the lower back instead of glute lockout
- What can I do instead of Barbell hip thrust?
- The closest substitutes in this database are hip thrust dumbbell, glute bridge, cable pull through, which train the same pattern with different equipment.