Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Exercise Guides

Barbell Hip Thrust (Glutes, Hamstrings)

How to do the barbell hip thrust

Malik, DPT

Written by Malik, DPT

Last Updated onDecember 26, 2019

Barbell Hip Thrust

Barbell Hip Thrust

The barbell hip thrust is a popular exercise which is used to target the glutes and hamstrings for muscle and strength-building purposes. Now, a lot of people are afraid to perform this movement or just not interested since it requires a little setup, and may even look a little funny.

But, these are hardly justifiable reasons to avoid it. It’s not as intimidating as one would think and they actually are pretty effective for making your butt muscles work. But, just be warned your glutes will be sore. So, pick a decent weight or just start with the barbell and practice. It’s always good to mix things up and the barbell hip thrust is a perfect way to do this.

In This Exercise:

  • Target Muscle Groups: Gluteus Maximus, Hamstrings
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Barbell, bench
  • Difficulty: Beginner/Intermediate

Exercise Instructions

  1. With a loaded barbell on the long side of the bench, sit on the floor so your legs are straight, and roll the barbell over your legs up to your hip crease. Make sure your back is against the bench. 
  2. Then, grab the barbell and plant your feet flat on the floor.
  3. Thrust your hips up so the bar is on your hip crease and lean your upper back onto the bench keeping your head straight and chin tucked.
  4. Now, lower your butt down to four or so inches from the floor.
  5. Then, thrust your hips back up while squeezing your glutes.
  6. Complete the preferred number of reps.

Variations & tips:

  • Beginners should practice good form with a light weight before progressing to heavier poundages. 
  • Use a pad on your hips for comfort during the exercise.
  • Place a pad under your butt to avoid going too low. 
  • Make sure your shins are vertical during the exercise.
  • Keep your head forward and chin tucked to avoid hyperextension of your back.
  • The barbell hip thrust is a very good movement for the lower posterior chain of muscles.

Watch: How to do the barbell hip thrust

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Exercise Guides Legs and Glutes
Previous Post

Former Strongman Mark Henry Speaks Out On Hafthor Bjornsson’s Steroid Use

Next Post

Machine-Assisted Pull-Up (Back)

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Recommended For You

Different Types Of Barbells

18 Different Types of Barbells You Should Know About

Barbells are synonymous with weightlifting. If you work out at a commercial gym, you probably have noticed different types of barbells at...

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

The barbell kneeling squat is an off-kilter leg-focused exercise that could actually be described as a reverse leg extension. Instead...

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

The Smith chair squat is a great exercise for many reasons - it's good for beginners, is a safe way...

Fix Tight Hamstrings

Five Ways to Fix Tight Hamstrings

The hamstrings are a large, powerful group of muscles located on the back of your hip and thigh. They are...

Eugene Teo

Bodybuilder Eugene Teo Says You Should STOP Doing ALL Barbell Exercises

YouTube fitness is filled with hot takes and unpopular(or controversial) opinions. It is as the cool kids say it these...

Comments 1

  1. Avatar Rocco Ciarrocchi jr says:
    2 months ago

    Great workouts

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

30 Minute Back Workout

The Best 30-Minute Back Workout for Size and Strength 

Overhead Triceps Stretch

How To Do The Overhead Triceps Stretch

Recent Reviews

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Gorilla Mode Pre Workout Review

Gorilla Mode Pre-Workout Review — The Best Pre-Workout To Grab Today?

Wrecked Pre-Workout Review

Wrecked Pre-Workout Review – The Strongest Pre Workout?

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.