Target Muscle

    Glutes

    Equipment

    Barbell

    Difficulty

    Beginner

    Category

    Strength

    LegsBarbell

    Barbell Hip Thrust

    The barbell hip thrust exercise primarily targets the glutes and also works the hamstrings and quadriceps. It involves lying on your back on a bench, placing a barbell across your hips, and lifting your hips upward by engaging your glutes.

    Also Works

    HamstringsQuadriceps

    How to Perform

    1. 1

      Lie flat on your back on a bench with your feet flat on the ground and your knees bent.

    2. 2

      Hold the barbell with an overhand grip and position it on your hips.

    3. 3

      Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.

    4. 4

      Pause for a moment at the top, then slowly lower your hips back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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