Glutes and hips exercise

# Barbell hip thrust

A loaded bridge with your upper back on a bench and a barbell across your hips. It lets you load the glutes heavily without putting the weight on your spine.

Also called: hip thrust, weighted hip thrust

- **Type:** Glutes and hips

- **Equipment:** Gym

- **Area:** Lower back

- **Level:** Advanced

- **Starting dose in Remedy:** 3 sets of 10, last two reps hard

## How to do it

- Sit on the floor with your upper back against the side of a bench and a padded barbell over your hips.
- Bend your knees and plant your feet flat, about hip-width apart.
- Drive through your heels to lift your hips until they lock out and your shins are vertical.
- Keep your chin tucked and ribs down at the top, then lower under control.

## Form cues

- Drive the hips up until they lock out.
- Don’t arch the low back.
- The last two reps should feel hard.

## Common mistakes

- Finishing the rep by arching the low back instead of extending the hips.
- Feet too far forward, which shifts the work to the hamstrings.

## Easier and harder versions

- **Easier:** [Single-leg glute bridge](https://remedyrecoveries.com/exercises/single-leg-glute-bridge)

## Why it helps a sore back

For people who train in a gym, it is a way to keep building hip strength with real load while the low back stays out of the heavy lifting.

## How Remedy uses it

In the app it is called **Barbell Hip Thrust**. Remedy is more likely to pick it if you say your back is bothered by working out or sitting too long. A typical starting dose is 3 sets of 10, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More glutes and hips exercises

[Glutes and hips

### Glute bridge

Lying on your back with knees bent, you drive through your heels to lift your hips.
No equipment · Beginner](https://remedyrecoveries.com/exercises/glute-bridge)
[Glutes and hips

### Single-leg glute bridge

A glute bridge on one leg, with the other leg held straight.
No equipment · Intermediate](https://remedyrecoveries.com/exercises/single-leg-glute-bridge)

## Guides that use it
[Guide
### Sore back after the gym
Normal soreness vs a tweak, and how to keep training without guessing.Read the guide](https://remedyrecoveries.com/guides/sore-back-after-gym)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/barbell-hip-thrust
Remedy is a fitness and wellness app, not medical care.