Barbell Hip Thrust

Technique

How to perform Barbell Hip Thrust

1. Sit on the floor with your upper back against a stable bench and place a barbell across your hip crease.
2. Use a barbell pad if desired and plant your feet firmly.
3. Brace your trunk and extend your hips to raise the bar.
4. Finish with your torso and thighs aligned rather than arching your lower back.
5. Lower your hips under control while keeping your upper back supported.
6. Repeat with the same foot and bench position.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.