Exercise guide
Barbell hip thrust
Works your glutes, with help from your hamstrings. Barbell. Improver.
Main musclesglutes
Helpershamstrings
EquipmentBarbell
LevelImprover
In your plan3 sets of 8-12 reps
Rest2 minutes
How to do it
- Sit on the floor with your upper back against a bench and a padded bar across your hips.
- Feet flat, about hip width, so your shins are upright at the top.
- Drive your hips up until your body is flat from shoulders to knees, chin tucked.
- Squeeze your glutes for a second, then lower for 2 seconds.
In the members’ area
The animated demo in slow motion, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
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