Gluteus Maximus, Quadriceps

Barbell Hip Thrust

Barbell Hip Thrust


Hip thrusts build strength and size in your glutes in a way many other exercises cannot, and experts agree that they provide benefits for many people, from athletes to older adults over age 65. Glute strength is important for the stabilization of your core, pelvis and lower body

Start position

Begin sitting on the floor with the legs extended and the torso leaning against the long side of a bench directly behind the back roll a barbell up to the crease of your hips and then flex the hips and knees so that the feet are flat on the floor Hold the bar with a closed, overhand grip outside the hips The shoulder blades are resting on the top edge of the bench All repetitions begin from this position

Movement Phases

squeeze your glutes while bridging your hips up Continue to extend the hips and knees until the lower legs are approximately perpendicular to the floor

Breathing Guidelines

Breathing Guidelines: Exhale after the sticking point of the upward movement and inhale during the downward movement

Muscles Involved

Primary muscles: Gluteus Maximus, Quadriceps

Secondary muscles: Hamstrings

Note: Be sure to reach full hip extension Be sure the bench will not move during the exercise

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