Barbell Hip Thrust
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PrimarySecondaryTertiary
Muscles worked
GlutesPrimary · 100%
HamstringsSecondary · 40%
Equipment
BarbellFlat Bench
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Glutes~72h
Hamstrings~72h
Programming notes
Barbell Hip Thrust is driven by the glutes, with hamstrings assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.