Barbell hip thrust
Also called weighted hip thrust
- Works
- Buttocks · gluteus maximus
- Back of the thigh · hamstrings
- Needs
- Barbell and plates, bench
Setup
Sit on the floor with your upper back against a bench. Roll a padded barbell over your legs until it rests across your hips.
Steps
- Hold the bar with both hands.
- Push through your heels and lift your hips until your body is flat from shoulders to knees.
- Squeeze your buttocks.
- Lower slowly.
Breathing
Breathe in as you lower. Breathe out as you lift.
Where you feel it
Strongly in your buttocks.
Common mistakes
- Arching the lower back at the top.
- Using no pad, so the bar presses on the hip bones.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.