Barbell Hip Thrust
Barbell Hip Thrust Instructions
- Start by sitting on the ground with your back against a bench or box and a barbell resting on your lap.
- Place your feet flat on the ground with your knees bent and your heels close to your glutes.
- Engage your core and glutes, and lift the barbell up so that it is resting on your hips.
- Slowly lower your hips towards the ground, keeping your core and glutes engaged.
- Once your hips are just above the ground, push through your heels and lift your hips back up to the starting position.
- Repeat for the desired number of reps.
Barbell Hip Thrust Form & Visual
Barbell Hip Thrust Benefits
- Targets the glutes, hamstrings, and lower back muscles
- Improves hip extension and overall lower body strength
- Can help improve posture and reduce lower back pain
- Allows for progressive overload by increasing weight or reps
- Can be modified with different variations, such as single-leg or banded hip thrusts
Barbell Hip Thrust Muscles Worked
- Glutes
- Hamstrings
- Quadriceps
- Erector Spinae
- Abdominals
Barbell Hip Thrust Variations & Alternatives
- Single-leg Barbell Hip Thrust
- Weighted Glute Bridge
- Resistance Band Hip Thrust
- Barbell Glute Bridge
- Smith Machine Hip Thrust
- Sumo Stance Barbell Hip Thrust
- Seated Band Hip Thrust
- Single-leg Glute Bridge
- Barbell Hip Thrust with Resistance Band
- Weighted Hip Thrust on Bench