Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Glutes

Barbell Hip Thrust

BarbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings, quads

You need

Barbell, Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Upper back on the bench edge, pad on the bar
  2. 2Chin tucked, ribs down
  3. 3Drive hips up until your torso is flat

Most common mistake

Arching the lower back at the top instead of finishing with the glutes.

Watch a demo

Good for

  • Top 10 for glutes
  • Keeps the work on the target muscle
  • Easy to keep adding weight

Compare with

vs Hip Thrust Machinevs Cable Glute Kickbackvs Smith Machine Hip Thrust
B
For cycling
#12 of 16
See the full list →
Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
TransferStrong
Injury protectionFair
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • ATrap Bar DeadliftBarbell

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