Barbell Hip Thrust (Glutes, Hamstrings)

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