Glutes
Barbell Hip Thrust
A glute-focused exercise with your upper back on a bench and a barbell across your hips.
Energy burned
≈ 30 kcalFor 3 × 8–12, rest 90s · ≈ 5.3 kcal/min
Estimate range 23–38 kcal (±25 %)
Muscle mass worked18 %
Effort during a set9.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Sit on the floor with your upper back against a bench and a padded barbell over your hips.
- 2Bend your knees and place your feet flat and shoulder-width apart.
How to perform
- 1Drive through your heels and lift your hips toward the ceiling.
- 2Stop when your torso is parallel to the floor and your shins are vertical.
- 3Squeeze your glutes hard for a moment.
- 4Lower your hips under control and repeat.
