Barbell hip thrust

Glutes

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start by lying on your back with a barbell positioned on your hips. Squeeze your glutes and press into your heels to elevate your hips, forming a straight line from your knees to your shoulders. Lower your hips back down under control to complete the repetition.

Muscles Worked

Gluteal maximus

Secondary: Hamstrings, Abdominal

Tips

Keep a slight arch in your lower back. Actively contract your glutes and slightly tilt your pelvis. Confirm your knees, hips, and shoulders align in a straight line during the lift. Exhale during the hip rise and briefly pause at the top. Prevent any rotation or sagging of your hips.

Similar exercises

Dumbbell hip thrust Hamstrings · 🔧 Dumbbells, Flat Bench 3/10 Kettlebell hip thrust Hamstrings · 🔧 Kettlebell 3/10 Barbell single leg hip thrust Hamstrings · 🔧 Barbell, Flat Bench 4/10 Machine hip thrust Hamstrings · 🔧 Hip Thrust Machine 2/10 Barbell hip thrust pulse Hamstrings · 🔧 Barbell, Flat Bench, Plates 3/10 Balance trainer hip thrust Hamstrings · 🔧 Balance Trainer 2/10 Smith machine hip thrust Hamstrings · 🔧 Smith Machine, Flat Bench 2/10 Resistance band hip thrust Hamstrings · 🔧 Resistance band 2/10

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