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Male
Barbell Hip Thrust
Muscles involved
When you start integrating the barbell hip thrust into your training, success relies on calculated progression rather than rushing to load heavy plates right away. To effectively target your glutes and quadriceps, begin by mastering your execution with just the barbell or lighter resistance. As your hip extension becomes stronger and more consistent, you can steadily increase the weight without breaking form or arching your lower back. Building up step by step guarantees that every pound you add actually translates to functional strength and hypertrophy, ensuring that your target muscles do the real work safely as you keep advancing week after week.
How to do it
1. Sit on the floor with your back supported on a bench and a bar over your hips. 2. Bend your knees with feet flat, shoulder-width apart. 3. Elevate the bar by fully extending your hips as you exhale. 4. Lower the bar controllably by bending your hips as you inhale.
Equipment required
Muscles worked
Tips
- Place the bar over the folds of your hips, not on your bones. - Elevate your hip until your torso is parallel to the floor for a full glute contraction. - Lower controllably without losing tension in your glutes throughout the set.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
