Barbell Hip Thrust
Sit on the floor with your upper back against a bench, feet flat on the floor, hip-width apart, knees bent. Roll a padded barbell over your hips, positioning it just below your hip bones.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
- Gluteus Medius
Secondary muscles
- Hamstrings
- Erector Spinae
- Rectus Abdominis
Target muscles
- glutes
- hips
- legs
How to perform
- 1
Sit on the floor with your upper back against a bench, feet flat on the floor, hip-width apart, knees bent.
- 2
Roll a padded barbell over your hips, positioning it just below your hip bones.
- 3
Brace your core, tuck your chin slightly, and drive through your heels to lift your hips towards the ceiling.
- 4
Squeeze your glutes forcefully at the top, forming a straight line from your shoulders to your knees, ensuring your ribs are down and not flaring.
- 5
Hold briefly, then slowly lower your hips back down with control, maintaining tension in the glutes.
- 6
Avoid letting your hips fully rest on the floor between repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
