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Barbell Hip Thrust

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Exercise Data

Type: Powerlifting Main Muscle Worked: Glutes Other Muscles: Calves, Hamstrings Equipment: Barbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push
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9.1

Out of 10

Excellent

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Barbell Hip Thrust Images

Barbell Hip Thrust
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Barbell Hip Thrust
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Barbell Hip Thrust Guide

Main Muscle: Glutes

  1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
  2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

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Review: Barbell Hip Thrust

Exercise Rating
10/10

May 22, 2015 9:05 AM: I sooo love this exercise! You can really feel the burn. The only problem I have with this is it's kind of awkward when you're doing it with someone in front of you. Don't make eye contact! Esp for girls. lol

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Apr 17, 2015 9:10 AM: Big tip is to move the feet in a little inside of your normal squat spacing as it will put more emphasis on the ham/glute. Make sure you keep back and abs tight before you begin the lift. DO NOT do the lift loose or your lower back will begin to hurt/burn. If you feel it in lower back, you aren't tight...+See More

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Review: Barbell Hip Thrust

Exercise Rating
10/10

Apr 17, 2015 9:05 AM: Excellent squat accessory lift. It WILL increase your squat and help with butt wink and knee buckle coming out the hole on squat. Helps with spreading the floor and firing the glutes to maintain a proper posterior chain alignment at the bottom of the squat. It will also help with power cleans, power...+See More

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Mar 7, 2015 2:58 PM: This move is WAAAY underrated.

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Review: Barbell Hip Thrust

Exercise Rating
9/10

Mar 7, 2015 9:50 AM: I learnt this move today using a weighted barbell

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Nov 5, 2014 10:48 PM: Could you add a single leg body weight version of this exercise please. As shown here the shoulders are raised. ie Single Leg Hip Thrust.

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Sep 25, 2014 9:58 AM: Keep your heels on the ground, push through your heels and squeeze your ass at the top. Works your glutes more and pumps more blood into them. I superset these with stiff leg DL's and it burns like hell but is amazing.

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Jun 18, 2014 3:15 PM: Find a bench that is low. Squeeze the butt cheeks at the top of each rep. Keep the abs tight and flat.

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Review: Barbell Hip Thrust

Exercise Rating
10/10

Jun 18, 2014 3:14 PM: As I guy, I fought against specifically targeting my but. I was happy with the shape and size of it and felt that squats were good enough. My female workout partner wanted to target her glutes so since were are partners I went along with it. I have to say, if Squats are the king of glute exercises,...+See More

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Review: Barbell Hip Thrust

Exercise Rating
8/10

Feb 18, 2014 7:39 PM: I'm going to be the first guy to give a review of this. My glutes were really weak and hypotonic, it was really hindering my posture - my butt stuck out, my lumbar spine had too big a lordosis. My alignment was off. Using this exercise on my hip-dominant days has helped improve my posture. If you...+See More

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