Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypeN/A
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Abominal Hip Thrust Instructions

  1. Grab a flat bench and lay down on your back with your feet hanging off one end.
  2. Grasp the bench above your head.
  3. Keeping your feet and knees together, bring your legs up until they're pointing straight up towards the ceiling. This is the start of the exercise.
  4. Thrust your hips up off the bench by lifting your buttocks up.
  5. Slowly lower back down. Repeat for desired reps.

​Hip Thrust Tips:

  1. Pause at the top of the movement for added intensity.
Peter Beltran
Posted on: Thu, 01/03/2019 - 15:23

What're the alternatives? I look weird doing this at the gym.

Posted on: Thu, 04/28/2016 - 16:52

The above is an abdominal hip thrust, it is NOT a barbell hip thrust. This is is a barbell hip thrust: http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust

M&S Team Badge
Posted on: Fri, 04/29/2016 - 09:56

That's correct, that's why it's not called a barbell hip thrust and instead is called an abdominal hip thrust.

Posted on: Thu, 05/05/2016 - 16:52

Sorry wasn't clear...got to the above move from the below workout link, there it is under the "Legs B" day where it is called a barbell hip thrust but links to this page...


M&S Team Badge
Posted on: Mon, 05/09/2016 - 10:29

Sorry about that. That was a linking error which occurred during the editing process of that piece. I've unlinked it as it was obviously incorrect and it should be fixed now.

May Palmer
Posted on: Thu, 12/05/2013 - 09:43

I would suggest to make this exercise more even intense would be to simply add leg weights according to your fitness level, add pausing at the top of the movement and you've got a bit more of a challenge.

Posted on: Fri, 04/19/2013 - 10:41

What's a Barbell Hip thrust? Can't see how to add a barbell.

Posted on: Tue, 01/13/2015 - 08:57

You just grab the barbell over your head if you're doing it on a flat bench as to maintain your stability, and it doesn't mean you carry a barbell.

Arvind Kotere
Posted on: Fri, 11/02/2012 - 04:13

i like

ersin uğur
Posted on: Sun, 10/21/2012 - 14:38

How many reps and sets should be done for those 10 abs workouts?