Legs · Barbell

Barbell Hip Thrust

Barbell Hip Thrust — Start · hips lowered toward the floorBarbell Hip Thrust — Finish · hips driven up, body flat from knees to shouldersStart · hips lowered toward the floor
Working hardestAssisting

Before your first rep

  • Bench against a wall so it can't slide. Your shoulder blades rest on its edge.
  • Use a bar pad — a bare bar on the hip bones is genuinely painful.
  • Feet flat, positioned so your shins are vertical at the top of the lift.

The movement

  1. 1Sit on the floor with your upper back against a bench and roll a padded bar over your hips.
  2. 2Drive through your heels to lift your hips until your body is level from knees to shoulders.
  3. 3Squeeze hard at the top, then lower under control.

Watch out for

Use a pad. A bare bar on the hip bones is genuinely painful.

0/3

Start here

First time doing this

3 sets·8-12 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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