Barbell Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Hip Bridge with Barbell, Barbell Glute Bridge
How to: Barbell Hip Thrust
- Sit on the ground with your upper back against a bench.
- Roll a barbell over your hips, ensuring it is evenly balanced.
- Plant your feet flat on the ground and shoulder-width apart.
- Push through your heels to lift your hips towards the ceiling.
- Pause at the top, squeezing your glutes, then lower back down.
Common Mistakes
- Overextending the back instead of engaging the glutes.
- Using too much weight, which can compromise form.
- Letting the knees collapse inward during the thrust.
Modifications
- Use a lighter weight or no weight for beginners.
- Perform the movement on a stability ball for added support.
Tips
- Keep your feet flat on the ground and shoulder-width apart.
- Ensure your shoulders are resting on a bench or elevated surface.
- Engage your core and squeeze your glutes at the top of the movement.
Barbell Hip Thrust Alternatives
Tags
glutes
strength
hips
hamstrings
weightlifting
intermediate