Barbell Hip Thrust
- Main muscle
- Glutes
- Also works
- Hamstrings
- Difficulty
- Intermediate
- Movement
- Hip hinge · Multi-joint
Equipment
- Barbell
- Weight bench
How to do it
- Sit on the floor with your upper back against the edge of a bench and roll a barbell over your hips; a bar pad makes it more comfortable.
- Bend your knees with your feet flat, about hip-width apart, and hold the bar in place.
- Push through your heels to lift your hips until your body is in line with your thighs, then squeeze your glutes and pause.
- Slowly lower your hips back to the start.
Beginner tip: Tuck your chin slightly and squeeze your glutes hard at the top.