Barbell hip thrust

This leg exercise will work on the major muscle groups of your legs: quadriceps, gluteal group, adductors, hamstrings, gastrocnemius; but also on your lower back & latissimus dorsi. Don’t hesitate to have a look on my other article “The main muscle groups of your body” if you don’t remember where these muscles are located. Some exercices will work different muscles at the same time, some will target specific muscles. A leg workout, also means that some part of your back (such as the erector spinae, or the lower back) will be under efforts. That’s why in the programs the legday never follows the backday.

For the following exercice, I will ask you to be very careful with the manipulations in order not to hurt yourself. What I am saying is that you constantly need to check if your back, from your lower lumbar to your neck is well positioned. Doing this exercise with a curved back or neck can result in back/neck pain, or other injuries even more serious.

How to perform the “Barbell hip thrust”

barbell_hip_thrust_main (1)


Sit on the floor and roll a loaded barbell into your lap. You may want to use a bar pad, a towel, a carpet, a squat sponge or anything else for greater comfort.

Roll the bar so that it’s directly above your hips, and lean back against the bench so that your shoulder blades are against the top of the bench.

Bend your knees 90° and plant your feet on the floor, turning your toes out about 30°.


Begin the movement by driving through your feet, extending your hips vertically through the bar. Tighten your abs. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, ideally until they are in line with your torso.

barbell_hip_thrust_main (1)

Then reverse the motion to return to the starting position.


If it is the first time that you are doing barbell hip thrust, I would recommend you to get used to the movements by doing barbell hip thrust firstly without weights.


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See you soon for another article, your healthful blogger in sports.







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A young man trying to inspire others to adopt a healthy lifestyle.

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