Barbell Hip Thrust

Technique

How to perform Barbell Hip Thrust

1. Sit on the floor with your upper back against a bench and position a loaded barbell across your hip crease.
2. Use a barbell pad if desired and plant your feet firmly on the floor.
3. Brace your trunk and drive through your feet to extend your hips.
4. Lift until your torso and thighs form a straight line, then pause briefly.
5. Lower your hips under control and repeat.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.