Barbell Hip Thrust
Gym Exercise Card
Equipment
The barbell hip thrust is an effective lower body exercise that targets and strengthens the gluteus maximus while also engaging other hip and thigh muscles. It is performed with a barbell placed over the hips while the back is supported on a bench, offering significant improvement in hip extension strength and power.
How to do it
- Sit on the ground with your back against a bench and roll the barbell over your hips.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Drive through your heels to lift your hips, keeping your chin tucked.
- Extend your hips fully at the top, squeezing the glutes.
- Lower your hips back down and repeat.
Muscles worked
Primary Gluteus Maximus
Secondary Erector Spinae Hamstrings Quadriceps
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