Hip thrust with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 73

Average per rep (lbs)*: 161

Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.

Exercise ID: 00137

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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