Barbell Hip Thrust

oec:barbell-hip-thrust

A loaded hip extension exercise performed with the upper back supported on a bench and a barbell across the hips to target the glutes.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Hip Thrust, Glute Thrust, BB Hip Thrust

How to do it

Sit on the floor with your upper back resting against a sturdy bench, positioned just below your shoulder blades.
Roll a padded barbell directly over your hips so it rests in the hip crease.
Plant your feet flat on the floor roughly shoulder-width apart, positioned so your shins will be vertical at the top of the movement.
Grip the bar lightly with both hands to keep it stable on your hips.

Drive through your heels and extend your hips upward by powerfully contracting your glutes.
Raise the bar until your hips are fully extended and your thighs, pelvis, and torso form a straight line parallel to the floor.
Pause briefly at the top to achieve maximum glute contraction, keeping your chin tucked and ribs pulled down.
Lower your hips under control back toward the floor by hinging at the hips until the plates tap or hover just above the ground.

Inhale and brace your core at the bottom, then exhale forcefully as you drive the barbell up to full hip lockout.

Hyperextending the lumbar spine at the top of the movement.: Keep your ribs down, chin tucked, and finish the lockout with a posterior pelvic tilt driven by the glutes rather than arching the lower back.
Placing feet too far forward or too close to the hips.: Adjust your stance so that your shins are strictly vertical at full hip extension.
Allowing knees to cave inward during the lift.: Actively push your knees outward in line with your toes throughout the entire rep.

Use a thick bar pad or folded mat across the hips to protect the pelvic bones from direct bar pressure.
Ensure the bench is stable and cannot slide backward during hip extension.

This record: CC-BY-SA-4.0.