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Exercise Benefits With Proper Form & Technique

Hip Thrust With Barbell

through 11 votes
muscles:HamstringsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, Rectus AbdominisMuscle, CalvesMuscle
required:Barbell, Bench or Seat
fitness level:Hard
exercise type:Strength
Variations available (15)
Starting PositionExecution

Starting Position

  • sit with your back in front or your weight bench or a solid chair (place it in front of a wall so that it cannot slip away)
  • roll the barbell up above your feet to the middle of your pelvis
  • hold it with your hands
  • you can put a folded towel under the barbell
  • bend your legs and lean the shoulders towards your tool
  • the legs are hip width open, place the feet on the ground evenly

Correct Execution

  • lift the hip until your body in a line from shoulders to knees and parallel to the ground
  • do not dumb it to one side
  • your shoulders and feet carry the weight while you hold up you hip for a moment
  • come back to the starting position slowly, but do not rest your bottom on the ground, go on to the next repetition