The barbell hip thrust is one of the most effective exercises you can do for glute and hamstring development. It’s a great way to build strength and power and improve your balance and flexibility. This exercise should be part of your routine if you want to improve your athletic performance.
Three Steps to Perform the Barbell Hip Thrust Exercise
This article will teach you how to perform the barbell hip thrust correctly and safely to maximize the benefits of this exercise.
You’ll need a barbell, a bench or box, and some weight plates to get started. You may also want a pad or towel to cushion your hips against the barbell during the exercise. Start by sitting on the floor with your back against a flat bench or box, ensuring that it’s high enough that when you extend your hips, they are above chest level. Next, place the barbell across your hips (this is why having a pad or towel can be helpful). Make sure it is evenly distributed across both hips for balance and stability.
Once you have everything set up, begin driving through your heels and pushing your hips upward until they are fully extended (your body should form a straight line from head to knees). Hold at the top for 1-2 seconds before slowly returning to starting position and repeating for the desired number of repetitions. It’s important to keep tension in your glutes throughout this movement; don’t let them relax at any point during the exercise! Also, maintain good posture throughout by keeping your shoulders back and chest up.
Tips & Variations
If you’re new to this exercise or are struggling with form, try doing bodyweight hip thrusts first before adding weight. For added difficulty, you can also try elevating your feet on an elevated surface (such as an aerobic step). Pause briefly at full extension for extra glute activation at the top of each rep, then squeeze those glutes hard! Finally, if you want to challenge yourself, add bands around each end of the barbell for added resistance (this will help develop explosive power in addition to strength).
Final Thoughts on the Barbell Hip Thrust
The barbell hip thrust is an excellent exercise for strengthening not only the glutes but also the hamstrings and core muscles as well.
By following proper form techniques outlined in this post—setting up correctly, executing with good posture, using proper breathing techniques—you’ll experience all of these benefits safely and effectively while maximizing gains from this powerful exercise!
So what are you waiting for? Get out there and start mastering those hip thrusts! If you or someone you know is considering bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.