Move · Videos · Technique · 7 min

Barbell Hip Thrust: Setup and Technique

Barbell Hip Thrust: Setup and Technique — video by Jeff Nippard Play · 7:12

Video by Jeff Nippard on YouTube · Open on YouTube

A step-by-step hip thrust tutorial covering the bench and bar setup, foot position, lockout and the two most common errors, plus glute bridge and single-leg alternatives.

  • 7 min
  • Intermediate
  • Low impact (no jumping)
  • barbell, bench
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Step by step 6

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  1. Set-up: a bench at about lower-leg height braced against something solid, a pad on the bar; start light. 1:39
  2. Position: bar on your hips, upper back on the bench, feet slightly wide, shins vertical at the top. 2:20
  3. Thrust: squeeze the glutes to drive the hips up, eyes forward, chin and ribs down, pelvis tucked at the top. 2:44
  4. Squeeze briefly at the top, then lower under control over about two seconds. 3:58
  5. Errors: not locking out fully, and arching the low back instead; brace the abs so the glutes do the work. 4:30
  6. Alternatives: the floor glute bridge, single-leg hip thrusts or a band around the knees. 5:41

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Set your feet so shins are vertical at the top, upper back on the bench
  • Keep your gaze forward with chin and ribs tucked as you drive up
  • Lock out fully by squeezing the glutes and tilting the pelvis under, not arching the low back

What it works

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Joints it uses 1 take load

  • Hips takes loadweighted barbell hip thrusts
  • Lower back movestucking the pelvis under, avoiding an arch
  • Knees movesknees held at about 90 degrees under load

Easier option from the coach: Bodyweight or light bar first; glute bridge on the floor is an easier option

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jeff Nippard; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety