How to Barbell Hip Thrusts

The Barbell Hip Thrust is a highly effective exercise for targeting the glute muscles, promoting strength and hypertrophy in the posterior chain. It's particularly popular for improving glute size and power.

Muscles Worked

• Gluteus Maximus (buttocks)
• Hamstrings (back of the thighs)
• Erector Spinae (lower back)
• Core (abdominals)

Step-by-Step Guide: How to Perform Barbell Hip Thrusts

1. Set Up: Sit on the ground with your upper back resting against a bench, and place a padded barbell over your hips.
2. Position Your Feet: Place your feet flat on the floor, hip-width apart, with your knees bent.
3. Lift Your Hips: Drive through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
4. Hold: Pause briefly at the top while keeping your core engaged.
5. Lower: Slowly lower your hips back to the starting position.
6. Repeat: Perform the desired number of repetitions, focusing on full hip extension and control.