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EXERCISE // 073 · Legs
Barbell Hip Thrust
Glutes · Hamstrings
Compound · Hip extension · Barbell · Bench
Learning curve Moderate ●●○
LegsACE.FIT
Barbell Hip Thrust
Demo coming soonRead how to do it
Why do it?
One of the most direct ways to load the glutes.
Quick cues
Chin tuckedRibs downSqueeze at top
How to do it
- 01Upper back on a bench, bar over your hips.
- 02Drive your hips up until your body is flat.
- 03Lower under control.
Common mistakes
- Arching the lower back
- Feet too far away
How you progress
Load + reps
Used in // BUILD · ATHLETE · AFL
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Glute Bridge
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Progress with load + reps before looking for a harder version.