FitCi
Barbell Hip Thrust is a compound exercise targeting the glutes: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, core. Equipment: barbell, dumbbell, machine, resistance band. Difficulty: intermediate, add it once the basics are solid. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Rest your upper back against a bench and position the bar over your hips (use a pad if needed).
- Plant your feet flat on the floor, bend your knees, and brace your core.
- Drive through your heels to push the bar up until your torso and thighs form a straight line.
- Squeeze your glutes hard at the top, then lower the bar under control.
Coaching tip
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Fire Hydrant, Donkey Kick
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.