Barbell Hip Thrust

What it is

This exercise is a powerful lower body movement that uses a barbell to build strength and size in your gluteal muscles. It primarily targets your glutes, with secondary engagement of your hamstrings and calves. You will drive your hips upward, pushing through your feet while your upper back is supported on a bench. This helps develop robust power and stability in your lower body.

Technique tips

• Position the barbell directly over your hips before starting.
• Lean back so your shoulder blades rest firmly on the bench.
• Drive through your heels to extend your hips fully upward.
• Squeeze your glutes at the top of the movement.
• Keep your chin tucked to maintain a neutral spine.
• Use a pad on the bar for improved comfort during the lift.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.