Legs · Barbell
Hip Thrust
The hip thrust is a barbell movement in which the lifter rests the upper back against a bench, places a loaded bar across the hips, and drives the hips upward until the torso and thighs are level.
Also called Barbell Hip Thrust. orcatrain matches these names when you search the movement catalogue.
How is the hip thrust performed?
The lifter sits on the floor with the upper back against the long edge of a bench and a padded bar across the hips, feet flat on the floor and knees bent. The hips are driven upward until the torso and thighs form roughly a straight line and the shins are close to vertical, then lowered under control. The chin stays tucked and the ribs down, so the movement comes from the hips rather than from arching the lower back.
What does the hip thrust train?
The hip thrust loads hip extension directly and near the top of the range, which is where a squat or deadlift is at its easiest. That is its whole point: it trains the glutes in the position other lifts under-load. It is a hip-extension accessory rather than a general measure of strength, and the loads used are often surprisingly high because the range is short and the position stable.
How does orcatrain score the hip thrust?
Scored on its own as an orcatrain strength score, computed with the DOTS coefficient. Not part of the headline total. Bench height and foot position both change the movement considerably, so consistency between sessions is what makes your logged history worth comparing.
Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.
Track your progress on Hip Thrust.
Movement names and groupings come from Strength Level, where you can also see their strength standards for this movement. DOTS is computed by orcatrain itself.