Barbell hip thrust
Glutes · Barbell · also hamstrings (back of the thighs)
Set up
A barbell with a pad around it, and a sturdy bench set against a wall so it can't slide.
Steps
- Sit on the floor, upper back against the bench edge, and roll the bar over your hips.
- Put your feet flat, hip-width apart, knees bent.
- Push through your heels and lift your hips until your body is straight from shoulders to knees.
- Lower your hips slowly back down.
Keep in mind
- Chin tucked, eyes looking forward
- Stop at a straight line; don't arch higher
- Push through your heels
Common mistake
Arching your lower back at the top. Stop when your body is in a straight line and squeeze your bottom.
Safety
Use a pad on the bar, and a bench that can't slide or tip.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.