Barbell Hip Thrust – Quick Guide For Good Form And Tips

Barbell Hip Thrust genuinely is a terrific exercise to enhance your Glutes. Are you searching to have exceptional technique and develop your Glutes easily? You must read our how-to tutorial for you to begin right away.

Barbell Hip Thrust Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Quadriceps
  • Equipment: Barbell and Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Barbell Hip Thrust Procedure

  • To setup, sit on the floor with the long side of the bench behind your back.
  • Roll the barbell back and center over your hips. Positioning your upper back on the edge of the bench. Place feet on floor approximately shoulder width with knees bent. Grasp bar to each side.
  • Raise the bar by extending your hips until straight
  • Then, lower the bar and repeat for your desired reps.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Quadriceps

Dynamic Stabilizers

  • Hamstrings


  • Erector Spinae

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


When you need to get the optimal muscle growth, you will need to adhere to these uncomplicated tips. Furthermore, if you wish to protect yourself against an injury, you need to adopt these tips.

  • Build Your Form Before You Increase The Resistance. getting an accurate form will certainly aid in preventing injuries and faltering early. Quality Form will certainly enable you to build muscle tissue faster.
  • Complete Power Sets. Is where you do a set of a couple of completely different lifts back to back. Generally, there are two major options to do power sets, first is to concentrate on a single muscle. The other is to focus on different muscle groups.
  • Always Maintain A Weightlifting Journal. You ought to have a record of all weights, sets, and repetitions. When you are great you will in addition write down your rest times. There are a whole lot of high-quality apps to use a log, or you could simply make use of a little notebook.
  • Keep Your Core Tight. For most exercises, you will need to help support your back by flexing your abs to strengthen your inner pressure all-around your spinal column.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to keep from making these common issues to sustain good technique and continue to develop gains. Likewise, when you steer clear of these mistakes you will lower the likelihood of receiving an injury.

  • Try Not To employ bad technique. Improper form can be a fast way to experience a trauma.
  • Don’t Make It To Easy. The primary way to get gains is to challenge yourself.
  • Don’t use To Little or Too Much Resistance. Not enough, and you will not be sufficiently employing your agonist (target) muscles, more than the right amount, and you’ll most likely need to cheat. Ensure you concentrate on your form.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Hip Thrust Recap

At this point you should certainly implement barbell hip thrust perfectly. So now utilize barbell hip thrust as a piece of your long term strength training system to strengthen your Glutes.

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