fitubaBarbell hip thrust
Glutes · barbell. Rest your upper back on the bench and drive your hips up without arching your lower back.
Main muscle: Glutes
Also works: hamstrings · abs
Equipment: barbell
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests.
How to do it
- Rest your upper back on the bench and drive your hips up without arching your lower back.
- Feet hip-width apart; at the top, your shins are nearly vertical.
- Chin tucked and ribs down; squeeze your glutes for a second at the top.
Common mistakes
- Arching your lower back to go higher.
- Feet too far or too close: the work shifts to the hamstrings or quads.
- Bouncing the bar off the floor between reps.
Alternative
No equipment, or want to switch it up: Glute bridge.
Log it in one message
Type or say: “Did 3x10 hip thrust with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the barbell hip thrust work?
Main: glutes. Also working: hamstrings and abs.
How many sets and reps of hip thrust?
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests. Adjust the load so you finish every set with good form; the load is the total on the bar.
How do I log hip thrust in Fituba?
In your account, open Train, pick Hip thrust and add its sets, reps and load; or type “Did 3x10 hip thrust with 45 lb” and Fituba logs your weights session.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Glutes). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
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