Barbell Hip Thrust

Target Muscle: Glutes

Barbell Hip Thrust Overview

Barbell Hip Thrust is a variation of bodyweight hip thrust. It is an exercise especially formulated to focus on the glute muscles. It also targets hamstrings, quads, and calves as secondary muscles. 

This exercise works to help you get a bigger butt and build stronger glutes. Whether you are looking for leg workouts or full-body workouts, this exercise has some amazing advantages to help you attain your fitness goals. 

How to Do It

1. Sit upon the ground with your legs bent and your feet no more than hip distance apart. Tilt your toes out just a little bit. Place your upper back against the center of the weight bench, resting it on edge.
2. Put the barbell across your hips. To keep it in place, grab the bar with both hands. Do not use your arms to lift it.
3. Squeeze the glutes and keep the bar straight ahead until your hips align with your shoulders and knees. The bench should support the mid-scapula region. With your focus on down your body (about a few inches above the bar), maintain a minimal chin tuck and keep your core tight.
4. Slowly lower the bar down until the hips are just a few inches off the floor.
5. Squeeze the glutes and lift the bar back up.

Barbell Hip Thrust Tips

1. Make sure that you don’t arch your lower back when you extend your hips.
2. Your body should be in a straight line from your shoulders to your knees.
3. When you bridge your hips, you should keep them from dropping down.
4. Do not make any movement in your lower back as you proceed with the exercise.

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