Select Page

Introduction.

The Barbell Hip Thrust is a lower body exercise that primarily targets the hamstrings but also works the glutes and core. This is a compound exercise which is well suited to intermediate lifters.

Alternatives.

Technique.

PHNjcmlwdCB0eXBlPSJ0ZXh0L2phdmFzY3JpcHQiIHNyYz0iaHR0cHM6Ly90cmFpbmVhdGdhaW4uZXZzdWl0ZS5jb20vcGxheWVyL1ltRnlZbVZzYkMxb2FYQXRkR2h5ZFhOMExtMXdOQT09Lz9jb250YWluZXI9ZXZwLVQ3NzNWMEVRV0YiPjwvc2NyaXB0PjxkaXYgaWQ9ImV2cC1UNzczVjBFUVdGIiBkYXRhLXJvbGU9ImV2cC12aWRlbyIgZGF0YS1ldnAtaWQ9IlltRnlZbVZzYkMxb2FYQXRkR2h5ZFhOMExtMXdOQT09Ij48L2Rpdj4=

  • Lie with your shoulders resting on a bench or box (approximately 1.5-2 foot high), with your knees bent and feet flat on the floor. Rest a barbell across your body, just below your hip bones (if it hurts it’s too high!).
  • Thrust your hips toward the ceiling, lifting the barbell as you push your feet and shoulders into the floor, squeezing your hamstrings at the same time.
  • Lower the bar by slightly releasing the tension on your hamstrings until the bar is just off the floor, then repeat.

Leg Muscle Diagram.

Leg Muscles