Barbell Hip Thrust: Video Tutorial & Exercise Guide
| Workout | Barbell Hip Thrust |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Hamstrings, Lower Back |
| Equipment Required | Barbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Barbell Hip Thrust: Video Tutorial & Exercise Guide
Secondary Muscles Group
Barbell Hip Thrust: Step-by-Step Guide
- Step 1: Sit on the floor with your upper back against a sturdy bench, shoulders resting on the bench.
- Step 2: Roll a barbell over your legs and position it across your hips.
- Step 3: Plant your feet firmly on the ground, hip-width apart.
- Step 4: Push through your heels, lifting your hips toward the ceiling.
- Step 5: Squeeze your glutes at the top of the movement.
- Step 6: Lower your hips back down, hovering slightly above the ground.
- Step 7: Repeat the movement, maintaining a controlled pace.
Barbell Hip Thrust: Overview
The Barbell Hip Thrust is a compound exercise that targets the glutes and hamstrings. Performed with your upper back against a bench and a barbell positioned over your hips, this movement involves lifting your hips towards the ceiling. The Barbell Hip Thrust is effective for building strength in the posterior chain and is a popular choice for enhancing glute development.
Barbell Hip Thrust: Benefits
Barbell Hip Thrust is a powerful exercise for strengthening the glutes and hamstrings. By targeting the posterior chain, it aids in improving hip extension and overall lower body strength. This exercise is beneficial for individuals looking to enhance athletic performance, develop glute muscles, and contribute to functional movements.
Barbell Hip Thrust: Pro Tips & Advanced Techniques
The barbell hip thrust is a powerful exercise for building glute strength and hip power. Sit on the floor with your upper back against a bench and roll a barbell over your hips. Plant your feet shoulder-width apart and push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and lower the bar back down slowly. Keep control throughout the movement. Ready to boost your glute game? Let’s thrust!
Barbell Hip Thrust: Progression Plan
Beginner
Intermediate
Advanced
Barbell Hip Thrust: Frequently Asked Questions (FAQs)
What muscles do barbell hip thrusts target?
+Barbell hip thrusts primarily target the glutes but also engage the hamstrings, quads, and core for stability.
How do barbell hip thrusts differ from glute bridges?
+Hip thrusts are performed with your upper back elevated on a bench, allowing for a greater range of motion and more glute activation compared to glute bridges.
How should I position myself for barbell hip thrusts?
+Sit with your upper back against a bench and feet shoulder-width apart. Roll the barbell onto your hips, then press through your heels to lift your hips.
How often should I do barbell hip thrusts?
+Include them 1-2 times per week in your leg or glute workout routine for maximum strength and power gains.
What common mistakes should I avoid?
+Avoid overextending your lower back at the top of the movement. Focus on squeezing your glutes and keeping control throughout.
