Barbell Staggered Stance 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
- 5.5
- Alternate Names
- Staggered Stance Hip Thrust
Visualised Target Muscle Groups
Front
Back
How to: Barbell Staggered Stance Hip Thrust
- Sit on the ground with your upper back against a bench, stagger your legs with one foot flat on the ground and the other foot placed further back.
- Place a barbell across your hips, ensuring it is balanced.
- Push through the heel of the front foot, raising your hips towards the ceiling.
- Pause for a moment at the top, squeezing your glutes.
- Lower your hips back down without resting and repeat for the desired number of repetitions.
Common Mistakes
- Arching the lower back excessively.
- Not fully extending the hips at the top of the movement.
- Letting the knees collapse inward during the thrust.
Modifications
- Reduce the weight used.
- Perform the exercise without the staggered stance for stability.
Tips
- Keep your core engaged to stabilize your spine.
- Ensure your shoulders are resting on the bench for proper support.
- Push through your heels to maximize glute activation.
Barbell Staggered Stance Hip Thrust Alternatives
Tags
hips
glutes
strength
intermediate
barbell
lower body
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