Hip Thrust

Prepare to elevate your glutes to new heights with the explosive power of the barbell hip thrust. It’s a move that ignites your posterior chain like no other. Experience the surge of strength as you drive your hips upward, sculpting a strong, defined lower body.



Exercise Profile

Details

Target Muscle Group

Glutes

Exercise Type

Strength

Equipment Required

Barbell, Bench or Platform

Mechanics

Compound

Force Type

Hip Extension

Experience Level

Beginner to Intermediate

Secondary Muscles

Hamstrings, Core

How to Perform Hip Thrust Using Barbell

Follow these steps to perform a barbell hip thrust:

  • Step 1: Sit on the floor with your upper back resting on a bench or platform, and position the barbell over your hips with a padded cushion for comfort.
  • Step 2: Bend your knees and place your feet flat on the ground, shoulder-width apart, ensuring stability.
  • Step 3: Engage your core and drive through your heels as you thrust your hips upward by squeezing your glutes.
  • Step 4: Pause briefly at the top when your body forms a straight line from your shoulders to your knees.
  • Step 5: Lower your hips slowly back to the starting position with control, and repeat for the desired number of repetitions.

Hip Thrust Tips

  • Squeeze your glutes hard at the top for maximum activation.
  • Keep your core tight and maintain a neutral spine to protect your lower back.
  • Ensure your feet remain flat and shoulder-width apart to optimize force.
  • Use a padded barbell or towel to reduce discomfort on your hips.
  • Focus on slow, controlled movements for optimal muscle engagement.

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