Hip Thrust (Barbell)
The Barbell Hip Thrust is a lower-body strength exercise that targets the gluteal muscles by extending the hips against a loaded barbell. It is widely recognized as one of the most effective movements for developing glute strength, size, and horizontal power production.
Because the hip thrust allows for heavy loading, the AI analyzes your RPE and lift data to ensure you are stimulating the glutes without compensating with your lower back. By tracking your recovery status and cycle tracking (via HealthKit), the app can optimize volume and intensity, potentially reducing the weight during high-fatigue days to protect your lumbar spine. Additionally, if you report discomfort with bar placement, the system learns this preference and can suggest dumbbell or machine alternatives.
Form Cues
- Tuck your chin to your chest throughout the movement
- Drive specifically through your heels
- Keep your shins vertical at the top of the lift
- Squeeze your glutes hard at the lockout
- Brace your core to keep your ribs down
- Don't hyperextend your lower back at the top
- Don't let your knees cave inward
- Don't push through your toes
- Don't throw the weight up using momentum
- Don't look up at the ceiling
Common Mistakes
- Hyperextending the lumbar spine
- Placing feet too far forward or backward
- Not achieving full hip extension
- Using the lower back instead of glutes
- Allowing the knees to collapse inward
Muscles Worked
This exercise is the gold standard for isolating the gluteus maximus in a shortened position, creating high tension at the top of the movement. It also recruits the hamstrings for hip extension stability and the quadriceps to support knee position, while the core works to prevent spinal hyperextension.
Primary
Secondary
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