- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Barbell Hip Thrust Overview
The barbell hip thrust is an exercise that is used to build the glute muscles. It will also indirectly target the other muscles of the legs such as the hamstrings, quads, and calves.
Barbell hip thrusts are thought to be the optimal exercise for glute specific training. So, if you have goals to build a bigger butt, barbell hip thrusts should be included in your workouts.
Barbell Hip Thrust Instructions
- Start in a supine position with your back on a bench and roll a barbell up to the crease of your hips.
- Drive both feet into the floor and squeeze your glutes while bridging your hips up.
- Lower your hips back to the starting position and repeat for the desired number of repetitions.
Barbell Hip Thrust Tips
- If just using your bodyweight, you can cross your arms in front of your chest or simply have them straight out to the sides. Utilize whichever method is more comfortable.
- Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
- Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
- Don’t allow the hips to drop or rotate as you bridge the hips up.
- Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
- If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.