Library / Glutes
Barbell Hip Thrust
Barbell · Hinge · Compound
Glutes HamstringsAdductorsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Adductors, Core
- Equipment
- Barbell
- Movement pattern
- Hinge (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Pivot on a bench just below your shoulder blades with a thick pad across your hips.
- Position your feet so your shins are completely vertical at the top of the bridge.
- Keep your chin tucked and ribs down as you drive through your heels to full hip extension.
- Hold the top glute contraction for 1 full second on every rep.
Joint & safety considerations
No specific joint contraindications are flagged for Barbell Hip Thrust. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Bodyweight Frog Hip Thrust | Bodyweight swap | Bodyweight |
| Dumbbell Glute Bridge | Dumbbell swap | Dumbbell |
| Dumbbell Hip Thrust | Dumbbell swap | Dumbbell |
| Dumbbell Single Leg Glute Bridge | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.