Barbell Hip Thrust
10 reps
Shoulders on the bench, drive the barbell up by squeezing your glutes.
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GLUTES
Barbell Hip Thrust
The barbell hip thrust is a loaded glute exercise performed with your upper back on a bench and a barbell across your hips. The added weight makes it one of the most effective ways to build glute strength and size. Bracing your shoulders on the bench also increases the range your hips travel through.
How to do it
- 1
Sit on the floor with your upper back against a bench and a loaded barbell at your feet.
- 2
Roll the bar over your legs until it sits on your upper thighs, then plant your feet hip-width apart with knees bent.
- 3
Grip the bar with both hands to keep it steady on your hips.
- 4
Drive your hips up by squeezing your glutes until your body forms a straight line from knees to shoulders.
- 5
Control the descent as you lower your hips back toward the floor.
- 6
Keep tension in your glutes throughout and repeat.