Barbell Hip Thrust
The barbell hip thrust builds the glutes and hip extension strength. It helps with stronger lifts, running, and lower body stability.
Base exercise: Hip thrustMuscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Position your upper back against the edge of the bench at shoulder level.
- 02
Place the barbell over your hips with your feet hip-width apart.
- 03
Drive your hips upward by squeezing your glutes.
- 04
Keep your chin tucked to your chest throughout the movement.
- 05
Lower under control.
Beginner's guide
§ 03 · GuideThe barbell hip thrust builds the glutes and hip extension strength. It helps with stronger lifts, running, and lower body stability.
You should feel it in your glutes, especially at the top squeeze. It should not mainly be felt in your lower back or quads.
A common mistake is lifting with your lower back instead of your glutes. Keep your chin tucked and squeeze your glutes at the top.
How to get started at the gym
§ 04 · SisuLiftBarbell Hip Thrust is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 05 · TipsUse a barbell pad under the bar. Focus on squeezing your glutes at the top.
One of the most effective isolation exercises for the glutes. Keep your lower back neutral.
More exercises: Glutes
§ 06 · Same muscles
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