Barbell Hip Thrust

The barbell hip thrust is a highly effective exercise for targeting and strengthening the glutes. Here's a step-by-step guide on how to perform the barbell hip thrust:

Instructions:

• Set-Up:

  • Position a bench horizontally and place a barbell on the ground near it.

  • Sit on the ground with your upper back against the edge of the bench. Your shoulder blades should be positioned just below the barbell.

  • Roll the barbell over your legs until it's directly above your hips.

• Foot Placement:

  • Place your feet flat on the ground, hip-width apart. Ensure your knees are bent at a 90-degree angle.

• Grip:

  • Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

• Lift and Position:

  • Brace your core and drive through your heels to lift your hips towards the ceiling.

  • Position your upper back and shoulder blades on the bench, creating a bridge with your body.

• Hip Extension:

  • Extend your hips fully at the top of the movement, making sure to squeeze your glutes.

• Lowering:

  • Lower your hips back down towards the ground, maintaining control throughout the descent.

• Repeat:

  • Perform the desired number of repetitions, focusing on the contraction of your glutes at the top of the movement.

Tips:

• Ensure the bench is stable, and the barbell is positioned securely over your hips.

• Keep your chin tucked and maintain a neutral spine throughout the exercise.

• Engage your core muscles to stabilize your torso.

Common Mistakes to Avoid:

• Avoid overarching your lower back; maintain a straight line from your shoulders to your knees at the top of the movement.

• Ensure that your knees stay in line with your toes during the lift.

Variations:

• Single-Leg Barbell Hip Thrust:

  • Lift one foot off the ground and perform the hip thrust on a single leg.

• Weighted Barbell Hip Thrust:

  • Place a weight plate or a barbell with additional weight on your hips for increased resistance.

Incorporate the barbell hip thrust into your lower-body or glute-focused workout routine to target and strengthen your glutes effectively. As always, start with a manageable weight and progress gradually as your strength improves.

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