Barbell Hip Thrust
How to do it
- Sit on the floor with your upper back against the long edge of a bench, knees bent, feet flat.
- Roll a loaded bar over your hips, with a pad on it.
- Drive through your heels and lift your hips until your torso is parallel to the floor.
- Squeeze your glutes hard at the top and tuck your ribs down - do not arch your lower back.
- Lower under control. Your shins should be vertical at the top; adjust your feet if they are not.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Glutes 100%
- Hamstrings 25%
- Quads 15%
- Adductors (inner thigh) 15%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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