Barbell Hip Thrust

Primary muscle

Glutes

Also works

Hamstrings

Pattern

Hinge

Equipment

Barbell, Bench

Level

Beginner / Intermediate

Coaching cues

Upper back on the bench, bar across your hips (use a pad). Tuck your chin, drive through your heels, and squeeze your glutes hard to full hip extension — ribs down, no lower-back arch. Pause at the top each rep.

Orion Coach programs the Barbell Hip Thrust for you. Sets, reps, and load that adapt to your recovery, in real time.

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