Procaryote
Hip · Strengthening

Barbell Hip Thrust

Barbell hip thrust, 3 sets, 10 repetitions, appropriate load

Illustration of the Barbell Hip Thrust exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sit on the ground with your upper back supported against a bench, place a loaded barbell on your hips. Push your pelvis upward by contracting your glutes until your hips are aligned with your knees and shoulders. Lower slowly without touching the ground to maintain tension.

Tips: Keep your chin slightly tucked and avoid arching your lower back. Contract your glutes firmly at the top of the movement to maximize effectiveness.

Progression: Gradually increase the load on the barbell as you can perform 3 sets of 10 repetitions without difficulty.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
barbell, bench
Starting position
Seated on the ground, upper back supported against a bench, barbell on hips
Clinical goal
Strengthening the gluteus maximus
Also known as
hip elevation with barbell, hip thrust loaded, barbell hip thrust

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.