NOW Fitness · Exercise library
Barbell Hip Thrust
- Main muscle
- Glutes
- Muscle group
- Legs
- Equipment
- Barbell
How to do it
- 1Sit on the floor with your upper back against a bench, barbell over your hips.
- 2Plant your feet flat, roughly hip-width apart, knees bent.
- 3Drive through your heels to lift your hips until your torso is level.
- 4Squeeze your glutes hard at the top without overarching your back.
- 5Lower your hips back down under control.
Coaching cues
- Drive through heels
- Squeeze glutes at top
- Chin tucked, ribs down
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