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Barbell Thruster

Hip Thruster

Free Weights / Cardiovascular / Total Body / Intermediate
  • Quads
  • Groin
  • Shoulders
  • Glutes
  • Hamstrings
  • Hip Flexors
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
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  • Muscles
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How to do the Barbell Thruster - Learn Proper Barbell Thruster Form

  1. Step 1: Grab a barbell with on an overhand grip that is just outside shoulder-width apart.
  2. Step 2: Next, clean the barbell up to your shoulders so that your palms are facing the ceiling and elbows are pointing toward the ground. This is the starting position.
  3. Step 3: Begin exercise by squatting down until your thighs are parallel to the ground and then explode back up as you push the barbell up above your head.
  4. Step 4: Thrust your hips out as you push the barbell up over your head. Just as you would a deadlift.
  5. Step 5: End with your arms locked and legs straight. Lower weight back down to shoulder height and repeat as necessary.

Barbell Thruster Variations and Barbell Thruster Alternatives

  1. Variation 1: Hold the barbell above your head and perform a squat. Repeat as necessary.
  2. Variation 2: Use a pair of dumbbells instead of a barbell.
  3. Variation 3: Switch out the barbell for kettlebells.

Barbell Thruster Tips

  1. Tip 1: Keep your heels planted, until full extension.
  2. Tip 2: Use your legs and momentum to push the barbell up above your head. Do not squat up and then try to raise the barbell over your head.
  3. Tip 3: Keep your chest upright throughout the movement.
  4. Tip 4: Your head and neck will go forward slightly so that the barbell is above your shoulders.

Barbell Thruster Records and Barbell Thruster Statistics from Site Users

Barbell Thruster - Similar Exercises

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Barbell Thruster Workout Programs (Workout Plans that use the Barbell Thruster)

Workout PlanDifficulty
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Barbell Thruster Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Groin blue Shoulders blue Glutes blue Hamstrings blue Hipflexors blue Quads orange

Barbell Thruster Equipment


Barbell Thruster Training Details

The barbell thruster is a free weights, cardiovascular, and total body exercise that primarily targets the quads and to a lesser degree also targets the groin, shoulders, glutes, hamstrings, and hip flexors.

The only barbell thruster equipment that you really need is the following: barbell. There are however many different barbell thruster variations that you can try out that may require different types of barbell thruster equipment or maye even require no equipment at all.

Learning proper barbell thruster form is easy with the step by step barbell thruster instructions, barbell thruster tips, and the instructional barbell thruster technique video on this page. The barbell thruster is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the barbell thruster video, learn how to do the barbell thruster, and then be sure and browse through the barbell thruster workouts on our workout plans page!

Barbell Thruster Sports

Barbell Thruster Force Type: Push
Barbell Thruster Mechanics Type: Compound
Barbell Thruster Other Names: Barbell Thruster, Hip Thrusters, barbell hip thrusters

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