How to do barbell hip thrust

Coach's Tips

This exercise is ideal for effectively enhancing hip muscle strength!

Start Position

1. Begin seated on the ground, with your upper back supported by a flat bench.

2. Position a barbell over your hips, allowing it to rest on your glutes.

3. Set your feet flat on the floor, about hip-width apart, or slightly wider if that feels comfortable.

Proper Form

1. Push through your feet and contract your glutes to lift the barbell.

2. Continue to drive upwards until your hips are fully straightened.

3. Gently lower the barbell back to your starting position.

Breathing Technique

1. Breathe in as you lower the barbell.

2. Breathe out while lifting the barbell.

Precautions

1. Ensure your core remains engaged throughout the movement.

2. Maintain a neutral position with your neck and spine.

3. Avoid letting your hips drop too low when lowering the barbell.