Barbell Hip Thrust

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Hips

80%

Hamstrings

20%

Equipment

Barbell

Setup / Starting Position

Sit on the floor with your upper back against a bench, knees bent and feet flat on the ground.
Position a barbell across your hips and grasp it with an overhand grip, hands shoulder-width apart.

Exercise Position

Brace your core and press through your heels to lift your hips towards the ceiling, forming a straight line from shoulders to knees.
Squeeze your glutes at the top of the movement.

Form & Performance

Inhale and lower your hips back down towards the ground, maintaining tension in your glutes and hamstrings.
Exhale and lift your hips back up to the starting position, squeezing your glutes at the top.