Barbell Hip Thrust
Primary Equipment
Olympic barbell
Olympic barbell
Instructions
- Sit on the floor with your upper back against a bench, feet flat, and a barbell across your hips
- Roll the barbell over your hips, positioning it comfortably
- Drive through your heels, lifting your hips towards the ceiling
- Squeeze your glutes powerfully at the top of the movement
- Slowly lower your hips back down in a controlled manner
Tips
- Keep your chin tucked to maintain a neutral spine throughout the exercise
- Avoid hyperextending your lower back at the top of the movement
- Control the movement, don't use momentum to lift the weight
Target Muscle
Primary
Secondary
