Reviewed exercise · beginner

Paused Barbell Hip Thrust

A secondary hinge movement for glutes.

Equipment

barbell, bench

Typical range

6–15 reps

Also trains

hamstrings

Set up

Prepare the paused barbell hip thrust station and choose a load that permits full control.

Execute

Hold the top position without extending the low back

Complete the final repetition with the same controlled path, then return the load safely.

Coaching cues

• Pause with ribs down
• Use a repeatable pain-free range.

Common mistakes

• Gaining height by arching the spine
• Adding load after position or control is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.