Barbell Hip Thrusts
- Sit on a padded surface with your legs out in front of you and the knees bent. Make sure your back is against a secured bench. Lay a barbell across your lap.
- Focusing the tension in the glutes, raise your hips skyward, moving the bar up with you.
- Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.
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Related exercises to discover
Plank Knee to Elbow
Kettlebell Squats
Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors
Barbell hip thrusts is a gym exercise that targets glutes & hip flexors and also works abs. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Plank knee to elbow, kettlebell squats and lying side leg lifts / lateral raises / hip abductors / adductors. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
