Hip Thrust (Barbell)
Complete guide to Hip Thrust (Barbell). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Hip Thrust (Barbell)
Add the appropriate amount of weight and sit on the floor with your upper back against a bench.
Roll the barbell over your legs and position it across your hips, using a pad for comfort.
Plant your feet flat on the floor with your knees bent.
Engage your abs and take a breath.
Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees and exhale.
Slowly lower your hips back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |