Barbell Hip Thrust
Barbell Hip Thrust is a barbell legs exercise for the glutes, and it also works the hamstrings and quads. If you cannot do it, Dumbbell Hip Thrust or Machine Hip Thrust are good swaps.
Muscles worked
Glutes · main
Hamstrings
Quads
How to do it
- Sit with your upper back against a bench and a padded bar over your hips.
- Plant your feet hip-width so your shins are vertical at the top.
- Drive through your heels until your hips are in line with your shoulders and knees.
- Squeeze your glutes for a moment, then lower with control.
Watch out: Arching your lower back at the top instead of squeezing your glutes.
Alternatives
Track Barbell Hip Thrust in Anapyre. Log your sets, get suggested weights that grow as you get stronger and see your strength rank. Get early access.