Barbell Hip Thrust with Bench
- Primary muscles
- Glutes
- Secondary muscles
- Quads, Hamstrings
- Equipment
- Barbell
- Movement pattern
- Hinge
Steps
- 1 Sit on the floor with your upper back against a flat bench and a padded barbell resting across your hips.
- 2 Bend your knees and place your feet flat on the floor, hip-width apart, with your shins vertical.
- 3 Engage your glutes and drive your hips upward, lifting the barbell until your body forms a straight line from your shoulders to your knees.
- 4 Slowly lower your hips back down towards the floor, maintaining control of the barbell.
- 5 Return to the starting position with your hips just above the floor before beginning the next repetition.
