Hip Thrust

Introduction

The Hip Thrust is a highly effective lower-body exercise that primarily targets the gluteal muscles, making it a staple in hypertrophy-focused training programs. This movement involves extending the hips against resistance, typically using a barbell, to engage the glutes, hamstrings, and to a lesser extent, the quadriceps. By isolating the glutes more effectively than many other compound lifts, the Hip Thrust is particularly beneficial for those looking to enhance glute strength, size, and overall lower-body power. Its versatility allows for various modifications and progressions, making it suitable for both beginners and advanced lifters. Backed by scientific research, the Hip Thrust has been shown to activate the glute muscles to a greater degree than traditional exercises like the squat or deadlift, making it an indispensable exercise for anyone aiming to build a stronger, more muscular posterior chain.

Execution

How to Perform Hip Thrust

Setup

1. Position a bench or sturdy platform behind you. The bench should be at a height where, when seated on the ground, your upper back can comfortably rest against it.
2. Sit on the ground with your legs extended and place a barbell over your hips. Use a barbell pad or a towel to cushion your hips if needed.
3. Roll the barbell so it is directly over your hip crease. Bend your knees and place your feet flat on the ground, hip-width apart.
4. Lean back so your upper back is resting on the bench. Your shoulder blades should be near the top edge of the bench.

Execution

1. Engage your core and keep your chin tucked throughout the movement.
2. Drive through your heels and extend your hips upward. Your upper back should pivot on the bench as your hips rise.
3. Continue to thrust your hips upward until your body forms a straight line from your shoulders to your knees. Your shins should be vertical at the top of the movement.
4. Squeeze your glutes hard at the top of the movement and hold for a brief moment.

Finishing

1. Slowly lower your hips back down to the starting position, keeping control of the barbell.
2. Repeat for the desired number of repetitions.
3. Once finished, carefully roll the barbell off your hips and sit up.