Barbell Hip Thrust
Muscle Group
Glutes
Equipment
Barbell
Difficulty
Intermediate
The best exercise for glutes. Hip extension with barbell on the hips.
How to Perform This Exercise
- 1 Sit on the floor with upper back against a bench, knees bent, feet flat.
- 2 Place the barbell on your hips with a pad for protection.
- 3 Push through your heels to lift your hips to full extension.
- 4 Squeeze your glutes hard at the top for 1-2 seconds.
- 5 Lower hips slowly without completely touching the floor between reps.
Common Mistakes to Avoid
- Not raising the hips high enough for a complete contraction.
- Arching the lower back instead of keeping the pelvis in posterior tilt.
- Pushing through the toes instead of the heels, reducing glute engagement.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
Secondary Muscles
- Hamstrings
- Quadriceps
- Core
Similar Exercises
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