Hip thrust with barbell
The barbell hip thrust is a powerful lower-body exercise that primarily targets the glutes, with secondary activation of the hamstrings, quads, and core. This exercise enhances hip extension strength, boosts athletic performance by improving sprinting and jumping capabilities, and aids in overall hip mobility. Benefits include increased glute size and strength, improved posture, and reduced risk of injury through better stabilization. Athletes profit from superior lower-body power, enhanced agility, and greater force production for a competitive edge.
| Primary muscle group: | Legs |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
79kg
Avg. weight
173lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Position a bench parallel to a loaded barbell.
- 2Sit with your back against the bench, legs extended and feet under the barbell.
- 3Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart.
- 4Exhale as you raise the barbell by extending your hips until they are fully extended.
- 5Squeeze your glutes and hold for a count of two.
- 6Inhale as you lower the barbell by flexing your hips, keeping it above the floor.
- 7Repeat the exercise, focusing on maintaining proper form and control.
Tips & Tricks
Proper Foot Placement: Ensure your feet are planted firmly on the ground directly under your knees. This helps in achieving optimal glute activation and maintaining balance throughout the exercise.
Controlled Movement: Focus on controlled movements. Avoid using momentum to lift the barbell. This ensures that your glutes are doing the majority of the work, maximizing their development.
Engage Your Core: Keep your core tight and engaged throughout the exercise. This not only supports your spine but also ensures a more effective thrust.
Use a Pad or Towel: Place a pad or towel on the barbell for comfort. This reduces the pressure on your hips and makes the exercise more comfortable, allowing you to lift heavier weights.
Squeeze at the Top: At the top of the movement, squeeze your glutes hard for a count of one to two seconds. This intensifies the contraction and enhances muscle engagement.
Maintain a Neutral Spine: Avoid excessive arching of your lower back. A neutral spine helps in preventing injuries and ensures the correct muscles are being activated.
Elevate Your Upper Back: Position your upper back on a bench at an angle. This positioning helps in maximizing the range of motion and targets the glutes more effectively.
Focus on the Full Range of Motion: Do not short-change the movement. Lower your hips fully and thrust them upwards, ensuring you achieve the full range of motion to effectively work the glutes.
Progressive Overload: Gradually increase the weight as your strength improves. This principle helps in continuously challenging your muscles and promoting growth and strength.
Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience discomfort in areas other than your glutes and hamstrings, reassess your form and make necessary adjustments.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
