compound · Hinge
Barbell Hip Thrust
Barbell Hip Thrust is a compound hinge movement for glutes, using Olympic Barbell and Flat Bench. It also works hamstrings and quads. 4 sets of 8-12, 2 min rest.
- Primary muscle
- Glutes
- Equipment
- Olympic Barbell and Flat Bench
- Difficulty
- Intermediate
- Sets and reps
- 4 × 8-12
- Rest
- 120s
- Force
- push
How to do it
- 1Set up
Shoulder blades on the bench edge, bar over the hips on a pad, feet under the knees.
- 2The cue that matters
Chin tucked, ribs down, finish with the shins vertical and the glutes locked.
- 3Work it
4 sets of 8-12, resting about 2 minutes between them.
Muscles worked
Glutes does most of the work. Hamstrings and quads take the rest.