Barbell Hip Thrust: Master Glute Power

Instructions 

1. Setup:

   • Sit on the ground with a bench or sturdy platform behind you (about knee-height).
   • Position a barbell over your hips. Use a barbell pad or towel for cushioning.
   • Bend your knees so your feet are flat on the floor, shoulder-width apart. Your shins should be vertical when you reach the top of the movement.

2. Starting Position:

   • Lean your upper back (just below your shoulder blades) against the bench.
   • Hold the barbell in place with your hands to prevent it from rolling.

3. Execution:

   • Engage your core and press through your heels to lift your hips toward the ceiling.
   • At the top, your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard and avoid overarching your lower back.
   • Slowly lower your hips back to the starting position, keeping tension on your glutes.

4. Breathing:

   • Exhale as you thrust your hips upward.
   • Inhale as you return to the starting position.

Tips 

1. Foot Placement:

   • Adjust foot positioning to emphasize different muscles:
     • Closer feet: more quad activation.
     • Further feet: more hamstring activation.
     • Neutral (shins vertical): balances glute and hamstring engagement.

2. Bench Positioning:

   • Make sure the bench is neither too high nor too low. Aim for your torso to be roughly parallel to the floor at the top of the movement.

3. Core Engagement:

   • Keep your core braced throughout the movement to prevent your lower back from hyperextending.

4. Controlled Movement:

   • Avoid using momentum. Perform the movement with control to maximize muscle activation.

5. Barbell Comfort:

   • Use a barbell pad or folded towel to prevent discomfort on your hip bones.

6. Full Range of Motion:

   • Lower your hips until they are just above the floor and fully extend at the top for maximum glute activation.

7. Focus on Glutes:

   • Visualize squeezing your glutes as the primary movers rather than simply lifting the bar.