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Barbell hip thrust
GlutesIntermediate
3D anatomy atlas — activated muscles
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Gluteus maximus· HighBiceps femoris (hamstring)· MediumGluteus medius· MediumSemitendinosus· MediumVastus (lateralis/medialis)· Medium
Thrust hips with barbell for glutes.
Target muscle
Gluteus maximusBiceps femoris (hamstring)Gluteus mediusSemitendinosusVastus (lateralis/medialis)
Equipment needed
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Step-by-step guide
- 1Rest the upper back (below the shoulder blades) on a bench edge, bar across the hips (with a pad).
- 2Bend the knees, feet planted hip-width, chin slightly tucked.
- 3Drive through the heels to lift the hips until torso and thighs form a straight line, squeezing the glutes hard at the top.
- 4Lower the hips slowly under control, then thrust up again.
Safety notes
KHÔNG ưỡn lưng dưới ở đỉnh — dồn lực vào MÔNG, không vào thắt lưng; thu cằm và xương sườn xuống.
Dùng đệm thanh đòn để không đau xương hông.
Cẳng chân vuông góc sàn ở đỉnh để tối ưu lực mông.
Correct form tips
- Pause 1–2s squeezing the glutes at the top for more time-under-tension.
- Drive through the heels; shins near vertical at the top.
- Keep the chin tucked, don't arch the neck/back to push.
Mistakes to avoid (injury risk)
- Arching the lower back at the top instead of squeezing the glutes → back pain.
- Feet too far/too close → hamstrings or quads take over from the glutes.
- Short range, not reaching full lockout → reduced effect.