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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.




  • 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