Barbell Hip Thrusts | Gymacetamol

Muscles Worked

Primary

Glutes

Quick Cues

1

Bar across your hips

2

Drive through your heels

3

Squeeze glutes at the top

4

Lower with control

Equipment Needed

BarbellFlat Bench

Sit on the floor with your upper back against a bench and a barbell across your hips.
Use a pad on the bar for comfort.
Plant your feet flat on the floor, knees bent at about 90 degrees.
Drive through your heels and thrust your hips up until your body forms a straight line from shoulders to knees.
Squeeze your glutes hard at the top.
Lower your hips back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Overextending the lower back at the top

Not driving through the heels

Placing the bar too high on the hips

Pro Tips

Drive your hips up explosively and squeeze glutes at the top for 2 seconds

Position the bar in the crease of your hips with padding

Keep your chin tucked to maintain a neutral spine

Your Progress

Variations

Single-Leg Hip Thrust

Banded Hip Thrust

Feet-Elevated Hip Thrust