Barbell Hip Thrust

Also called hip thrust and glute bridge (barbell).

Works

Glutes, plus calves and hamstrings

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.
2. 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.

Cues

• Shoulder blades on the bench edge.
• Chin tucked, ribs down.
• Drive through the heels.
• Squeeze at the top for a count.

Common mistakes

• Arching the low back at the top.
• Feet too far out (turns into a hamstring lift)

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier