How to perform the Barbell Hip Thrust
The barbell hip thrust is hands down the best booty builder of any exercise in the history of exercises. It also happens to be one of the most enjoyable lifts to get strong at. Most women have more potential than they know with the hip thrust.
The exercise has a low risk of injury, as the spine is not loaded like with squats and deadlifts. Now, any crappy movement pattern has potential to cause injury, so please pay attention.
We want to grow your rump, not break your freaking back.
Watch the Tutorial and demo below + read the description. Then of course I’d love if you put it into action and thrusted like you’re working overtime.
THE SET UP
- – Pad around the bar OR on your hips
- – [MAKE SURE THERE IS A PAD BETWEEN YOU AND THE BAR]
- – Bar centered on hips
- – Upper back on bench (lower than your knee level (elevate feet if needed)
- – Feet flat on floor + shoulder width
- – Whole foot planted
- – Knees bent
- – Neutral spine
- – Hands on bar
- – Eyes straight forward, chin tucked
THE MOVEMENT
Ascent:
- – Drive though heel
- – Hips to the ceiling
- – Squeeze hips into extension at the top
- – Weight in heel
- – Knees stay in line
Top position:
- – Upper back on bench
- – Feet planted
- – Vertical shin angle
- – Chin tucked
- – Neutral spine
- – Glutes flexed, hips in full extension
Descent:
- – Lower hips to a hanging position and repeat
THE MUSCLES
Barbell hip thrusts (or glute bridges) are the holy grail of glute work. These are great for building the glutes WITHOUT building the quads and are specifically for isolating the glutes and hamstrings.
Now go chase your REAL LIFE booty gains and feel like a movement pattern boss while doing it.
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