Barbell Hip Thrust with Bench
Muscle Groups: Glutes
Barbell Hip Thrust with Bench focuses on Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Hip Thrust with Bench with proper form and technique.
- 1
Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips.
- 2
Lower your hips down so your glutes almost come in contact with the floor.
- 3
Pressing through your heels and squeezing your glutes, return the barbell to the start position.
Tips for Success
These tips will help you perform Barbell Hip Thrust with Bench safely and effectively while maintaining proper form.
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Push through the heels, not the ball of the foot.
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Squeeze the glutes and pause for 1 second at the top.
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Do not hyperextend the neck -- keep your head in place.
Secondary Muscles
While Barbell Hip Thrust with Bench primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Hip Thrust with Bench, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Hip Thrust with Bench, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
