Barbell Hip Thrust
Primary muscles: Glutes
Secondary muscles: Hamstrings, Lower Back
Free Weights
Barbell
How to do the Barbell Hip Thrust
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Roll a barbell over your hips, holding it securely with both hands.
- Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
- Lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Drive through your heels to engage your glutes and hamstrings effectively.
- Ensure your knees stay in line with your toes and do not flare out or cave inward.
- Breathe steadily, exhaling as you lift your hips and inhaling as you lower them back down.
- Use a pad or towel on the barbell for added comfort on your hips.
Similar exercises
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