SEQD EXERCISE GUIDE
How to do the
Barbell Hip Thrust.
Barbell Hip Thrust is a strength-training movement for glutes and hamstrings.
MUSCLESGlutes and hamstrings
EQUIPMENTBarbell, bench and pad
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Barbell Hip Thrust technique.
Use a load and range you can control consistently.
- Position the upper back against a stable bench and place the padded bar across the hip crease.
- Set the feet so the shins are near vertical at the top.
- Lower the hips under control while keeping the ribs stacked over the pelvis.
- Drive through the feet and extend the hips.
- Finish by squeezing the glutes without overextending the lower back.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Glutes and hamstrings.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Overarching the lower back at lockout
- Setting the feet too far away or too close
- Letting the head and ribs flare back
- Bouncing out of the bottom
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Glute-Biased Back Extension
- Romanian Deadlift
- Cable Glute Kickback
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.