This exercise involves sitting on the ground with a barbell across the hips and thrusting the hips upward, engaging the glutes and hamstrings. It is a popular exercise for building strength and improving athletic performance.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the glutes, hamstrings, and lower back muscles
- Improves hip extension and overall lower body strength
- Can help improve posture and reduce lower back pain
- Allows for progressive overload by increasing weight or reps
- Can be modified with different variations, such as single-leg or banded hip thrusts
How to perform
- Start by sitting on the ground with your back against a bench or box and a barbell resting on your lap.
- Place your feet flat on the ground with your knees bent and your heels close to your glutes.
- Engage your core and glutes, and lift the barbell up so that it is resting on your hips.
- Slowly lower your hips towards the ground, keeping your core and glutes engaged.
- Once your hips are just above the ground, push through your heels and lift your hips back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Secondary