EXERCISE PDF
Barbell Hip Thrust
Extend the hips with upper-back bench support and a padded bar across the hip creases.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Gluteus maximus
Assisting & stabilizing muscles
- Hamstrings and adductor magnus
- Gluteus medius and other alignment stabilizers
- Trunk muscles and forearms (posture and bar support)
How to perform
- Secure the bench and practise unloaded first. Use light, evenly loaded plates, collars and thick padding; arrange help for loading or unloading as needed.
- Support the upper back near the lower shoulder blades on the bench edge. Center the padded bar at the hip creases and steady it with both hands, keeping pressure off the neck.
- Plant feet about hip-to-shoulder width, with shins roughly upright at the top and knees following toes. Brace and gently tuck your chin.
- Exhale and raise pelvis and bar together until shoulders, hips and knees broadly align. Inhale and lower under control within a comfortable range; floor contact is optional.
Cautions
- Lower and stabilize the load before removing it. Do not abruptly reposition yourself or release a loaded bar.
- Stop for pressure pain, back pain or dizziness. Reduce load or range if control fails.