Hip Thrust (Barbell)
Trains the glutes. You need a barbell. 4 of our free programs use it, across 22 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Hip Thrust (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
4of our 50 programs use it
2×10–15the shape they run most (12 sessions)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 90-Day Transformation | Full Body A | 2×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Legs B — Posterior Chain | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Lower | 3×8–10 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout A — Phase 3, Workout C — Phase 3 | 3×10–201×8–15 2×8–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Hip Thrust (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Hip Thrust (Barbell) trains
Technique
How to do the Hip Thrust (Barbell)
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Roll a barbell over your hips, holding it securely with both hands.
- Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
- Lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Drive through your heels to engage your glutes and hamstrings effectively.
- Ensure your knees stay in line with your toes and do not flare out or cave inward.
- Breathe steadily, exhaling as you lift your hips and inhaling as you lower them back down.
- Use a pad or towel on the barbell for added comfort on your hips.
Substitutes
Swap Hip Thrust (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hip Thrust (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.