StrengthReps
Barbell Hip Thrust
Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor.
Exercise details
- Tracking
- Reps and weight
Execution
How to do it
Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Roll a barbell over your hips, holding it securely with both hands.
Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
Lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
Drive through your heels to engage your glutes and hamstrings effectively.
Ensure your knees stay in line with your toes and do not flare out or cave inward.
Breathe steadily, exhaling as you lift your hips and inhaling as you lower them back down.
Use a pad or towel on the barbell for added comfort on your hips.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
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- Log - sets, weight and reps
- Progress - history, records and volume
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