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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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
A
For glutes
#8 of 29
See the full list →
Research
76
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 761 study
Target tensionExcellent
Loaded stretchFair
ProgressionExcellent
Low costStrong

Grew the glutes about as much as squats in a head-to-head trial, despite loading them mainly when shortened.

  • Plotkin et al., 2023 · Trial: Hip thrusts and squats grew the glutes similarly over 9 weeks; squats also grew the quads and adductors more. (Untrained participants; wide confidence intervals for glute growth.)

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ASmith Machine Hip ThrustMachine
  • ARomanian DeadliftBarbell

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