Barbell Hip Thrust

GlutesBarbellIntermediateCompound

Barbell Hip Thrust — finish position — Finish

Muscles worked

PrimaryGlutes

SecondaryCalves, Hamstrings

How to do it

01
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
02
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
03
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

In the app

Barbell Hip Thrust appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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