The Barbell Hip Thrust is an intermediate barbell hip-extension exercise that primarily trains the glutes, with the hamstrings assisting. It is useful for training the glutes through loaded hip extension.
Primary muscles
glutes
Secondary muscles
hamstrings
Equipment
barbell
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
glutes
Secondary muscles
hamstrings
THE MOVEMENT
How to perform
Set the upper back against a bench and position the padded bar securely across the hips.
Plant the feet and brace the ribs down before starting.
Drive through the feet to extend the hips until the glutes are fully shortened.
Lower the bar under control while keeping the feet and bench position stable.
IRONYOU / CORE
Core cues
Keep the ribcage down and finish the rep by extending the hips, not arching the lower back.
Keep the feet planted and knees tracking consistently.
Pause briefly at the top if it helps you keep tension on the glutes.
STAY SHARP
Common mistakes
Overextending the lower back at the top.
Letting the feet slide or the knees collapse inward.
Using a setup that puts the bench or pad too high or low to move comfortably.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: total barbell load. Public value: total barbell load.
Barbell Hip Thrust Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Barbell Hip Thrust estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
94 kg
124.5 kg
155 kg
218.6 kg
60 kg
102.4 kg
135.6 kg
168.8 kg
238 kg
70 kg
109 kg
144.3 kg
179.7 kg
253.3 kg
80 kg
114.1 kg
151.1 kg
188.1 kg
265.3 kg
90 kg
118.2 kg
156.5 kg
194.8 kg
274.6 kg
100 kg
121.3 kg
160.7 kg
200 kg
282 kg
110 kg
123.8 kg
164 kg
204.1 kg
287.8 kg
120 kg
125.8 kg
166.6 kg
207.4 kg
292.3 kg
Barbell Hip Thrust Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Barbell Hip Thrust estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
54.6 kg
72.3 kg
90.1 kg
127 kg
50 kg
71.7 kg
94.9 kg
118.2 kg
166.6 kg
60 kg
81.6 kg
108 kg
134.5 kg
189.6 kg
70 kg
87.3 kg
115.6 kg
143.9 kg
202.8 kg
80 kg
90.6 kg
119.9 kg
149.3 kg
210.5 kg
90 kg
92.5 kg
122.5 kg
152.5 kg
214.9 kg
100 kg
93.6 kg
123.9 kg
154.3 kg
217.5 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Machine Hip Thrust, Hip Thrust, and Glute Bridge.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Barbell Hip Thrust in IronYou.
Keep your last session, progress and next target with you when you train.