Glute bridge / thrust · Gym
Barbell Hip Thrust
The Barbell Hip Thrust is a glute exercise for the glutes and hamstrings, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Shoulder blades on the bench edge, chin tucked
- At the top your shins are vertical
- Pause 1 second at the top and squeeze
Coach’s tip
Use a bar pad or a folded towel. Awkward with a bar? Use the Smith machine.
Sets and reps
How the 20 BindTrue programs that use it dose the Barbell Hip Thrust:
- Sets
- 2–4
- Reps
- 6–15
- Rest
- 75 s to 2.5 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Heroine Lower strength: 4 × 8–10 · 4 days a week
- Lean & Shredded Lower B: 3 × 12 · 5 days a week
- Swimsuit Model Glutes A: 4 × 8–10 · 4 days a week
- Glute Builder Glutes A: 4 × 6–10 · 4 days a week
- Flat Tummy, Snatched Waist Glutes + Core: 4 × 8–12 · 4 days a week
- Lean & Toned Legs Press + Lunges: 3 × 10–15 · 3 days a week
- Hourglass Build Glutes A: 4 × 8–12 · 4 days a week
- 6-Week Fresh Start Full Body C: 3 × 10–12 · 3 days a week
- Strong & Confident Thrust + Press: 4 × 6–8 · 3 days a week
- Chest Like Armor Lower B: 3 × 8–12 · 4 days a week
- Five-Day Mass Builder Legs: 3 × 8–12 · 5 days a week
- Pure Strength Volume: 3 × 6–8 · 3 days a week
- Athlete Mode Hips & carries: 4 × 6–10 · 3 days a week
- Golden-Era Split Legs: 4 × 8–10 · 6 days a week
- Push Pull Legs Legs B: 4 × 8–10 · 6 days a week
- Full Body 3×/Week Full body C: 3 × 8–12 · 3 days a week
- Upper/Lower 4-Day Lower B: 4 × 8–10 · 4 days a week
- Beginner Strength 12 Weeks Day C: 2 × 8–12 · 3 days a week
- Fat Loss + Muscle Lower B: 3 × 10–12 · 4 days a week
- Glutes & Tone Glutes A: 4 × 8–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.