Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Hip Thrust - Barbell

AdvancedStrengthTier T3
Hip Thrust - Barbell

The loaded hip thrust is one of the best glute strengthening exercises. With proper form, it builds powerful hips while sparing the spine.

Targets: Lumbar Spine
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, bench

Gym

  • barbell + weight bench + towel (No safe home substitute has been reviewed yet.)

No equipment? Try: Smith machine, Leg press machine in hip thrust position

Dosage

4

Sets

10

Reps / Time

120 sec

Rest

2 seconds up, hold 1 second, 2 seconds down

Tempo

Step-by-Step Guide

Set up

  • Sit with upper back against bench edge
  • Roll barbell over legs to hip crease
  • Use barbell pad or folded towel for comfort
  • Feet shoulder-width, positioned for vertical shins at top
  1. Hip Thrust - Barbell - Step 1 of 7: Grip barbell lightly to stabilize

    Step 1 of 7

    Grip barbell lightly to stabilize

  2. Hip Thrust - Barbell - Step 2 of 7: Drive through heels and thrust hips up

    Step 2 of 7

    Drive through heels and thrust hips up

  3. Hip Thrust - Barbell - Step 3 of 7: Squeeze glutes maximally at top

    Step 3 of 7

    Squeeze glutes maximally at top

  4. Hip Thrust - Barbell - Step 4 of 7: Create straight line from shoulders to knees

    Step 4 of 7

    Create straight line from shoulders to knees

  5. Hip Thrust - Barbell - Step 5 of 7: Keep chin tucked, looking at your knees

    Step 5 of 7

    Keep chin tucked, looking at your knees

  6. Hip Thrust - Barbell - Step 6 of 7: Lower hips with control

    Step 6 of 7

    Lower hips with control

  7. Hip Thrust - Barbell - Step 7 of 7: Light touch to floor and repeat

    Step 7 of 7

    Light touch to floor and repeat

Breathing

  • Exhale as you thrust up
  • Inhale as you lower

Form Cues

  • Drive through heels, not toes
  • Squeeze glutes, not back
  • Full lockout at top
  • Keep core braced throughout

Common Mistakes to Avoid

  • Hyperextending low back at top
  • Feet positioned wrong
  • Bouncing the weight
  • Not reaching full hip extension

Safety Information

Master bodyweight hip thrust first. Use pad for comfort.

Progressions

Increase weight progressively

Regressions

Use lighter weight or do bodyweight version

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.