At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Chin to your chest.
- Tuck your pelvis at the top.
- Shins vertical.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Gave as much glute growth as squats (but less quad growth), with low risk and easy to load.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Hip Thrust · Machine · rating A
- Single-Leg Dumbbell Hip Thrust · Dumbbell · rating A
- Glute Bridge · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the barbell hip thrust.
Let Mitta set the weight.
Mitta plans the barbell hip thrust with a weight and rep target for every set, worked out from your last sessions.
Questions about the
barbell hip thrust
What muscles does the barbell hip thrust work?
The barbell hip thrust mainly trains your glutes. Your hamstrings help.
How many reps of the barbell hip thrust should I do?
Mitta plans the barbell hip thrust at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the barbell hip thrust?
Good alternatives that train the same muscle are the machine hip thrust, single-leg dumbbell hip thrust and glute bridge.
Is the barbell hip thrust good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the barbell hip thrust have rating A?
Gave as much glute growth as squats (but less quad growth), with low risk and easy to load.
Sources
- Plotkin et al. 2023, Front Physiol (hip thrust vs squat: gelijke bilgroei, squat meer quad- en adductorgroei) doi.org/10.3389/fphys.2023.1279170