barbell Hip Thrust

The barbell hip thrust is a triple threat for the glute and hamstring muscles. This exercise is a display of power, strength, and muscle hypertrophy through hip extension. This hip dominated exercise can be performed as the big movement of the day or as an accessory exercise to your main lift. The barbell hip thrust not only builds strong and powerful glutes but also stronger hamstrings. This exercise will also improve lower back strength and core stability. The lower back and core must remain stable and strong in order to support the weight load for the hamstrings and glutes to fire properly and thrust the bar to full hip extension.

how to perform the  Hip Thrust

Start by sitting on the ground with your legs under the bar and your back against a bench. Your upper to mid back (about right under your shoulder blades) should be supported on the bench and your hands will be holding the bar in a wider grip. Bend your knees so that the bar is on your hips. Press your heels through the ground and raise your hips up allowing your upper body and head to slightly lean back. Pause at the top for a moment and don’t forget to squeeze your glutes. Return to the start position. Pro tip: the barbell can be uncomfortable on the hips so wrap a yoga mat or something soft on the bar for maximal comfort.