Weight Training

Barbell Hip Thrust exercise

The barbell hip thrust is a glute-dominant compound exercise that effectively builds strength and size in the glutes and hamstrings. It’s a key lift for improving hip drive, posture, and lower-body explosiveness.

Barbell Hip Thrust exercise demonstration

How to perform Barbell Hip Thrust

  1. Sit on the ground with your upper back resting against a bench and a loaded barbell over your hips.
  2. Roll the barbell into position and bend your knees so your feet are flat and hip-width apart.
  3. Brace your core and drive through your heels to lift your hips, squeezing your glutes at the top.
  4. Raise your hips until your torso and thighs form a straight line, keeping your chin tucked.
  5. Hold for a moment, then lower your hips back down under control.
  6. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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