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How to Do

How to Do Barbell Hip Thrust

The barbell hip thrust should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the barbell hip thrust.


Beginning Hip Thrust

1. Begin by performing 2–3 sets of 6–12 repetitions with a barbell that you can handle.

2. Select a weight that permits you to keep good form throughout all sets and repetitions.


Hip Thrust Movement

1. Parallel a weighted barbell to a bench.

2. Place your back against the bench and sit on the floor. Roll the barbell across your hips until it settles in the crease between them.

3. Lift your hips slightly off the ground while keeping your upper back in contact with the bench. You should rest your upper arms against the bench. To engage your lats, rotate your shoulders outward.

4. Your shoulder blades should be in touch with the bench at the bottom.

5. Your weight should be uniformly spread across your entire foot. To create a stable foot stance, rotate your feet into the floor.

6. Throughout the action, keep your chin tucked, as if you were cradling an egg beneath your chin.


Hip Thrust Benefits

Hip thrust with a barbell strengthen your glutes.

Hip thrust with a barbell train your entire lower body.

Hip thrust with a barbell strengthen your hip flexor muscles.

Hip thrust with a barbell are a versatile exercise.

Exercise Aliases

Barbell Hip Thrust, Dumbbell Hip Thrust, Pelvic Lift.

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