How To Perform The Barbell Hip Thrust
The moment you grab the heavy barbell and roll it onto your hips, you can feel the tension building in your glutes, butt, and thigh muscles. As you bend your knees and drive your hips upwards, squeezing your glutes with each inch of progress, a sense of power radiates through every corner of your body. This is the Barbell Hip Thrust – an exercise that has been scientifically proven to increase strength and athletic performance while also reducing the risk of injury.
Not only will performing this exercise help build size and strength in both the gluteus maximus as well as femoris and vastus muscles; but it can also help tone up those pesky hip flexors that so many people tend to neglect when exercising. With its ability to work out all areas of your posterior chain from upper legs to lower back, these hip thrusts are sure to become an essential part of your workout routine! So don't wait any longer – get ready for some serious glute activation with Barbell Hip Thrusts today!
Instructions:
• The Barbell Hip Thrust is an effective exercise designed to help you target your glutes, hips, and hamstrings for a stronger lower body.
• To perform this move, start by sitting on the floor with your back against a flat bench or box. Your feet should be flat on the ground and your shoulders should be lined up with the edge of the bench.
• Place a barbell into the hip crease and roll it forward onto your hips. Make sure you secure your hips by squeezing them together and keep your knees bent during this step.
• Drive your feet into the ground making sure to keep your spine in a neutral position and lift your hips off the ground, raising your torso so that it’s in line with your knees.
• Squeeze your glutes and thrust your hips forward as far as possible to reach full hip extension. Pause for a second or two before reversing the motion back to starting position.
• Make sure you keep proper form throughout the exercise to ensure your safety and maximize the benefits.
• Repeat this motion for 2-3 sets of 8-15 reps, adding weight as you progress in strength.
• To vary this exercise try different variations such as the Glute Bridge, Bodyweight Hip Thrust, Band Hip Thrust, or Single Leg Hip Thrust.
Are there any common mistakes people make when doing barbell hip thrusts?
It's very important to pay attention to form and avoid any common mistakes. People often forget to ensure their shoulder blades are pulled back, they keep their feet firmly planted on the floor instead of allowing them to roll back or forward and they neglect proper breathing techniques.
What muscles are activated during a barbell hip thrust?
The glutes, hamstrings, and quadriceps get the most activation during a barbell hip thrust exercise; however, other muscles including the biceps femoris, rectus femoris, vastus lateralis, gluteus maximus, and medius also take part in this movement.
Is it better to add weight or resistance bands for an added challenge?
It's suggested that for an added challenge when performing Barbell Hip Thrusts you should add weight via a traditional barbell lift; however, resistance bands can also be used as an alternative variation to increase core activation while lifting your posterior pelvic tilt slightly off of the bench press.
If done correctly with an adequate range of motion throughout each rep you'll feel your glutes squeezing as well as working all applicable muscles while building strength within your hips—which is essential in providing balance to any squat or deadlift routine!