Legs · Barbell
Barbell Hip Thrust
How to do the barbell hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
See it in motion
How to do it
Sit on the ground with your upper back against a bench, a barbell over your hips. Thrust your hips upward, squeezing your glutes at the top, then lower back down.
- 1Feel your glutes driving the barbell up as you extend your hips
- 2Keep your upper back on the bench and core engaged
- 3Squeeze at the top and pause before lowering
Common mistakes
- Avoid hyperextending your lower back or leaning your head forward
- Don't push through your toes; press through heels
- Avoid dropping your hips quickly; control the descent
Muscles worked
The barbell hip thrust mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
Kovo programs the barbell hip thrust for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the cable kickbacks
- How to do the curtsy lunge
- How to do the barbell deadlift
- How to do the resistance band glute bridges
- How to do the machine hip abduction
- How to do the leverage machine hip thrust
Last reviewed April 2026.