VARIATIONS
Barbell Hip Thrust
Loaded barbell rests on hips with upper back on bench
This compound push movement isolates the glutes to build hip extension strength and power. It also recruits the hamstrings and calves as secondary stabilizers.
HOW TO DO IT
- Sit on the floor with your upper back against a sturdy bench.
- Roll a loaded barbell over your thighs until it rests on your hips.
- Plant your feet flat on the floor directly under your knees.
- Drive through your heels to lift your hips until your body forms a straight line.
- Squeeze your glutes hard at the top of the movement.
- Lower your hips back to the floor with control.
COMMON MISTAKES
- Hyperextending the lower back instead of using the hips.
- Placing the feet too far forward or too close.
- Looking up at the ceiling during the lift.
- Bouncing the bar off the hips at the bottom.
TIPS
- Tuck your chin to your chest to keep your spine neutral.
- Drive through the mid-foot rather than just the toes.
- Pause briefly at the top to maximize glute activation.
SAFETY
- Use a thick pad or towel to protect the hip bones from the bar.
- Ensure the bench is stable and will not slide backward under load.
DETAILS
- Muscles
- Glutes
- Equipment
- Barbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip thrust
- Load position
- On the hips
- Legs
- Both
- Body position
- Lying on the back
- Body support
- Upper arms on a pad (preacher)
SIMILAR EXERCISES
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