Barbell Hip Thrust

A compound glute exercise using a barbell across the hips.

Upper legs · Barbell · Intermediate

Barbell Hip Thrust — start position, flat illustration — start

Barbell Hip Thrust — peak position, flat illustration — peak

Muscles worked by the Barbell Hip Thrust

Primary

GlutesGluteus Maximus

Glute MediusGluteus Medius

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, glute med.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Barbell Hip Thrust

Sit on the floor with your upper back against a bench, barbell across your hips.
Drive your hips up until your thighs are parallel to the floor.
Squeeze your glutes at the top.
Lower your hips back down with control.
Repeat.

Form tips

Tuck your chin and keep your ribs down at the top.
Finish with your shins vertical, driving through your heels.
Reach full hip extension without arching your lower back.

At a glance

Body part	Upper legs
Category	Strength
Force type	Push
Mechanic	Compound
Difficulty	Intermediate
Equipment	Barbell
Goals	Hypertrophy, Strength
Tags	Leg day, Lower back safe, Knee safe, Shoulder safe, No axial load, Requires bench
MET	6.0 (metabolic equivalent, for calorie estimates)
Unilateral	No
Bodyweight	No
Dataset id	hip-thrust

Barbell Hip Thrust in German & Spanish

German	Langhantel Hip Thrust
Spanish	Hip thrust con barra

Descriptions, instructions and tips ship in all three languages in the JSON.

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hip-thrust",
  "name_en": "Barbell Hip Thrust",
  "name_de": "Langhantel Hip Thrust",
  "name_es": "Hip thrust con barra",
  "description_en": "A compound glute exercise using a barbell across the hips.",
  "description_de": "Eine Verbundübung für den Gluteus mit einer Langhantel über den Hüften.",
  "description_es": "Un ejercicio compuesto para glúteos que utiliza una barra apoyada sobre las caderas.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "gluteus_medius"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "requires_bench"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on the floor with your upper back against a bench, barbell across your hips.",
    "Drive your hips up until your thighs are parallel to the floor.",
    "Squeeze your glutes at the top.",
    "Lower your hips back down with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Setz dich auf den Boden, der Oberkörper lehnt an einer Bank, die Langhantel liegt auf den Hüften.",
    "Drücke die Hüften nach oben, bis die Oberschenkel parallel zum Boden sind.",
    "Spanne den Gluteus oben an.",
    "Senke die Hüften kontrolliert wieder ab.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Siéntate en el suelo con la parte superior de la espalda contra un banco y la barra sobre las caderas.",
    "Empuja las caderas hacia arriba hasta que los muslos queden paralelos al suelo.",
    "Aprieta los glúteos en la parte superior.",
    "Baja las caderas de nuevo con control.",
    "Repite."
  ],
  "tips_en": [
    "Tuck your chin and keep your ribs down at the top.",
    "Finish with your shins vertical, driving through your heels.",
    "Reach full hip extension without arching your lower back."
  ],
  "tips_de": [
    "Halte das Kinn leicht angezogen und den Blick nach vorn gerichtet.",
    "Drücke kraftvoll über die Fersen statt über die Zehen.",
    "Strecke die Hüfte vollständig, ohne den unteren Rücken zu überstrecken."
  ],
  "tips_es": [
    "Mantén la barbilla recogida y las costillas abajo.",
    "Empuja a través de los talones, no de las puntas.",
    "Evita arquear la zona lumbar en la parte alta."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/hip-thrust-start.webp",
      "peak": "images/flat/hip-thrust-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hip-thrust");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.