Barbell Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Hip Thrusts
Visualised Target Muscle Groups
Front
Back
How to: Barbell Hip Thrust
- Sit on the ground with your upper back against a bench.
- Roll a barbell over your hips and position your feet flat on the ground.
- Push through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top and then lower back down.
- Repeat for the desired number of sets.
Common Mistakes
- Arching the back excessively.
- Pushing through the toes instead of the heels.
- Not fully extending at the hips.
Modifications
- Perform with no weight for beginners.
- Use a resistance band around the thighs for added tension.
Tips
- Keep your feet flat and slightly shoulder-width apart.
- Ensure your upper back is resting against a bench.
- Activate your glutes and push through your heels.
Tags
glutes
strength
hips
hamstrings
lower body
intermediate
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