LiftSetsLiftSets / Exercises / Barbell Hip Thrust
Barbell Hip Thrust
Works the glutes. Helped by the calves and hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
glutescalveshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Intermediate |
What to think about
- Shoulder blades on the edge of the bench.
- Chin tucked, ribs down.
- Drive through the heels until the hips are level, shins upright.
How to do it
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Other exercises for the glutes
- Barbell Glute Bridge
- Butt Lift (Bridge)
- Glute Kickback
- Kettlebell Swing (Two-Hand)
- One-Legged Cable Kickback
- Pull Through
- Single Leg Glute Bridge
Track it in LiftSets
Log Barbell Hip Thrust with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store