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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: No
Force: Push
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9.0

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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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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Tip: Barbell Hip Thrust

Exercise Rating
9/10

Nov 27, 2013 8:42 AM: I feel somewhat limited on how much weight I can do on this exercise (difficult to get in and out of), so I prefer to do a glute bridge on the ground. However, it is excellent for isolating glutes! Definitely try it out! I recommend using a neck pad on the bar, otherwise the bar can be pretty uncomfortable...+See More



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Review: Barbell Hip Thrust

Exercise Rating
10/10

Nov 24, 2013 8:53 AM: Best exercise for glutes!



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Review: Barbell Hip Thrust

Exercise Rating
10/10

Sep 27, 2013 1:21 PM: Did this today. My last set of 9 was with 185... I'm thinking I can go heavier. Had neck pad on hips works awesome!



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Tip: Barbell Hip Thrust

Exercise Rating
9/10

Sep 9, 2013 8:31 AM: This under utilized exercise is great secondary work for any olympic lift. If you are snatching or cleaning, the weighted hip thrust is perfect for enabling you to break heavier weight. As a guy, you should have no issue starting at 185 . Add this in your oly work and your weights will go up.



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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Sep 6, 2013 7:02 PM: Great exercise. Use a neck cushion or towel on the barbell to keep it from pressing directly on your hip bones.



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