What muscles does Barbell Hip Thrust work?

Barbell Hip Thrust primarily targets the Glutes, with secondary involvement from the Hamstrings, Core. It is a compound hinge movement.

What is the best rep range for Barbell Hip Thrust?

The typical effective rep range for Barbell Hip Thrust is 6 to 12 reps per set using Barbell, Bench.

What are the most common mistakes on Barbell Hip Thrust?

Common form errors on Barbell Hip Thrust include: Hyperextending lumbar spine; Looking back towards ceiling. Focus on: Shoulder blades anchored against bench; Drive through heels; Full glute squeeze with chin tucked.

All Exercises

Hinge · Compound

Barbell Hip Thrust

Also known as Hip Thrust. Targets Glutes with an optimal working range of 6–12 reps.

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Primary Muscles

Glutes

Secondary: Hamstrings, Core

Typical Rep Range

6–12 reps

Glute Dominant

Equipment Tier

Barbell & Rack

Barbell, Bench

Movement Profile

Intermediate · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Barbell Hip Thrust:

1 Shoulder blades anchored against bench
2 Drive through heels
3 Full glute squeeze with chin tucked

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Hyperextending lumbar spine
✕ Looking back towards ceiling

Substitutions & Variations

Similar Exercises to Barbell Hip Thrust

Hinge Barbell & Rack

Coaching Cues & Execution

Common Mistakes to Avoid

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