Barbell Hip Thrust

About This Exercise

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.

1Setup

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.

2Execution

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. 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.

Pro Tips

• Brace your core throughout the entire movement.
• Drive through your heels, not your toes.
• Squeeze your glutes hard at the top of the movement, avoiding excessive arch in your lower back.
• Keep your chin tucked to maintain a neutral spine.