Barbell hip thrust

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Roll a barbell over your hips, holding it securely with both hands.
2. Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
3. Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
4. Lower your hips back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Drive through your heels to engage your glutes and hamstrings effectively.
• Ensure your knees stay in line with your toes and do not flare out or cave inward.
• Breathe steadily, exhaling as you lift your hips and inhaling as you lower them back down.
• Use a pad or towel on the barbell for added comfort on your hips.