Demo & instructions
Barbell Hip Thrust
Also known as: Hip Thrust, Weighted Hip Thrust
Instructions
With your upper back on a bench and a barbell across your hips, you drive your hips up to a flat tabletop. It loads the glutes heavily with little demand on balance.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 5–20 reps
Setup
- 1Sit on the floor with the bottom of your shoulder blades against the long edge of a sturdy bench.
- 2Roll a loaded barbell over your legs into the crease of your hips, using a pad or folded mat for comfort.
- 3Plant your feet flat, about hip-width apart, so your shins will be upright at the top.
- 4Hold the bar with both hands to keep it from rolling.
Execution
- 1Brace your midsection and push through your heels to lift your hips.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
