Barbell Hip Thrust

Barbell Hip Thrust

How to Barbell Hip Thrust

Primary Muscles: Legs,  Glutes

Exercise Families: Glute Bridge

Equipment: Barbell

Trainer: Ashley Steele


  1. Begin seated on the ground, with a bench placed horizontally behind you, and your knees bent. Lay a barbell across your hips, holding it with both hands on either side of your hips. You can place a pad or towel around the bar to enhance comfort.

  2. With knees bent and feet firmly planted on the floor, lean back onto the bench so that it is gently pressing into your upper back. This is your starting position.

  3. Inhale. Exhale. Holding onto the barbell, tighten your glutes, press your heels into the mat, and lift your hips off the floor until your body forms one straight line from chin to knee. Rest your shoulders on the bench and ensure that your chin is level to keep your head aligned with your spine.

  4. Lower your hips to return to the starting position without resting your glutes on the mat. Repeat the hip thrusts for the specified amount of time or repetitions.

  5. You should feel this working your glutes, hamstrings, hips, and thighs.

Alternative Exercises:

Barbell Glute Bridge  Med Ball Deadlift

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