Barbell Hip Thrust

How To Do A Barbell Hip Thrust Correctly

The shoulders elevated barbell hip thrust is one of the most advanced progressions of the hip thrust, as the extra weight on the barbell overloads the glutes, requiring maximum contraction.

To get started:

1. Sit down on the ground with your upper mid back and shoulders against a bench.
2. Carefully roll the loaded barbell over your legs and across your hips.
3. With your knees bent at a 90 degree angle and feet firmly planted into the floor, grip the barbell with an overhand grip for balance, then raise and extend your hips to create a straight line from your knees to your shoulders, by pressing your feet into the floor while keeping your core contracted.
4. Pause and squeeze your glutes hard.
5. Under control, slowly lower your glutes back towards the ground and repeat without touching the floor.

Primary Muscles Worked

Beginner Variation

• Machine Hip Thrust