Barbell Hip Thrust (Weighted Hip Extension)

Barbell Hip Thrust Instructions

• Sit on the ground with a flat bench behind you.
• Feet positioned roughly shoulder-width.
• A loaded barbell is positioned over your legs. Use a bar pad or towels to lessen the discomfort of the exercise.
• Roll the bar up until it is exactly above your hips and lean your upper back & shoulders against the flat bench.
• There should now be a couple of inches between your glutes and the floor.
• Rest your hands on the barbell.
• Initiate the exercise by extending your hips (raising your glutes) up through the bar.
• You are driving through your feet through the floor.
• Actively contracting your glutes
• Don't overextend your low back. Focus on the contraction of the glutes versus how high you raise the barbell.
• There is not a large range-of-motion.
• The top position should be your knees, hips, and shoulders roughly parallel to the floor.
• Lower slowly to the starting position.

*Tips*

• Warm-up with bodyweight only. Make sure you can feel the glute activation before progressing to the barbell. 
• Changing your foot placement will alter the stimulus in your glutes. 
• Aim for volume on this exercise, not heavy singles, doubles, or triples.