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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