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Male
Barbell Hip Thrust
Muscles involved
The barbell hip thrust is the top exercise for glute strength. It lets you load the glutes heavily for size and power.
How to do it
- Sit on the floor with your back supported on a bench and a bar over your hips.
- Bend your knees with feet flat, shoulder-width apart.
- Elevate the bar by fully extending your hips as you exhale.
- 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
PrincipianteFrequently asked questions
Similar exercises
Variations and complementary movements
