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.

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.