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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
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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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Tips and Reviews - Login to rate

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Review: Barbell Hip Thrust

Exercise Rating
10/10

Jun 18, 2016 9:17 PM: best

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Jun 1, 2016 12:20 PM: I personally have to really focus on keeping my hips curled forward through the entire motion in order to prevent lower back strain. Think "Urkel". Daily hip flexor stretching is a must as well to allow proper hip tucking for me.

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Review: Barbell Hip Thrust

Exercise Rating
10/10

Apr 17, 2016 1:33 PM: really gud workout

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Review: Barbell Hip Thrust

Exercise Rating
10/10

Mar 20, 2016 12:27 PM: Good workout

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Nov 16, 2015 12:20 PM: "Other Muscles: Calves, Hamstrings", why didn't you list the quadriceps? They are actually worked to a higher degree than the hams, as you can see in Bret Contreras EMG tests below.

http://bretcontreras.com/squats-versus-hip-thrusts-emg-activity/

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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Nov 7, 2015 11:29 AM: It's better to put a tight band around above your knees and lower thighs for good side hip activation when doing the movement. Like, stretch the knees out then hip thrust.

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Review: Barbell Hip Thrust

Exercise Rating
10/10

Nov 7, 2015 10:57 AM: It fixed my lower back pain.

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Tip: Barbell Hip Thrust

Exercise Rating
8/10

Nov 3, 2015 7:36 AM: HELP!!!!!!!!!! I like this exercise, but find that with heavier weight it is hard to place the weight myself to do the exercise. Maybe I am retarded, but I struggle with it and always workout alone so I never do them for fear of injury just getting to the starting point. Any tips on how to get myself...+See More

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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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