Strength

Barbell Hip Thrust

by Kaira

Puts heavy, direct work into the glutes while the upper back rests on a bench.

Barbell Hip Thrust, frame 1 of 2Barbell Hip Thrust, frame 2 of 2

How to do it

  1. Sit on the floor with the upper back against the side of a bench and a padded bar across the hips.
  2. Plant the feet flat, hip width apart, knees bent.
  3. Drive through the heels and lift the hips until the body is level from the shoulders to the knees.
  4. Squeeze the glutes at the top, then lower slowly.
Glute BridgeGlutes · Beginner · 3 × 12Single-Leg Glute BridgeGlutes · Intermediate · 3 × 8Half-Kneeling Hip Flexor StretchQuads · Beginner · 2 × 30 sStanding Hip Flexor StretchQuads · Beginner · 2 × 30 sStanding Quad StretchQuads · Beginner · 2 × 30 sDumbbell Hip ThrustGlutes · Beginner · 3 × 12

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Barbell Hip Thrust — how to do it, muscles worked · Sport AI