Barbell Hip Thrust

Barbell hip thrust is a very effective exercise for strengthening the gluteal muscles . This exercise helps to improve both the strength and size of the gluteal muscles, while strengthening hip and core stability. The exercise is often used in programs that focus on the lower body, and can also improve performance in sports that require explosive movements.

Correct execution and technique

How to perform a barbell hip thrust with proper form:

  1. Prepare the equipment : Place a barbell with weights above your hips, and be sure to use a pillow or rolled-up towel to protect your hips.
  2. Get into position : Sit on the ground with your upper back resting against a bench, and your feet flat on the ground shoulder-width apart. Roll the barbell across your thighs until it rests on your hips.
  3. Perform the exercise : Press your heels into the ground to lift your hips up toward the ceiling, while tightening your glutes at the top of the movement. Your body should form a straight line from your shoulders to your knees at the top.
  4. Controlled lowering : Lower the hips slowly and with control back to the starting position, without losing tension in the seat.

Repeat this for the desired number of repetitions, being careful to focus on the tension in the glutes throughout the movement.

Common errors

Here are some common mistakes to avoid when performing the barbell hip thrust:

  • Overextension of the lower back : Keep the core muscles activated to prevent unnecessary strain on the lower back.
  • Using too much weight : Start with lighter weights to focus on proper technique. Too heavy weights can lead to poor form.
  • Lack of full hip extension : Make sure the hips fully extend at the top of the movement for maximum activation of the glutes.

Modifications and variants

To adjust or vary the exercise, you can try the following variations:

  • Bodyweight hip thrust : For beginners, it may be useful to start without a barbell to master the technique.
  • Single-leg hip thrust : To increase the level of difficulty, you can perform the exercise with one leg raised in the air.
  • Resistance band hip thrust : Add a resistance band around your knees to increase resistance and further activate your glutes.

Repetitions and sets

For strength and muscle growth, 3-4 sets of 8-12 repetitions are recommended. For beginners or focusing on muscle activation, 3 sets of 12-15 repetitions can be a good option.

Breathing technique

Exhale as you lift your hips up, and inhale as you lower them back down. This helps keep the core muscles stable and controls movement.

Video Demonstrations

In this video, Krissy Cela shows the correct technique for the barbell hip thrust, focusing on the glutes and how to avoid common mistakes.

This video provides a detailed review of the barbell hip thrust, showing how to perform the exercise safely and effectively.

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