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Barbell Hip Thrust

A lower-body strength exercise that builds powerful glutes and hip extension using a barbell for resistance.

Setup

  1. Sit on floor with upper back against bench; roll barbell over hips; place feet flat and shoulder-width apart.

Execution

  1. Brace core; drive through heels to lift hips until fully extended; squeeze glutes; lower slowly until bar just touches floor.

Coaching cues

  • Heels down.
  • Ribs down.
  • Squeeze glutes at the top.

Common faults & fixes

  • Overarching lower back → brace core and tuck pelvis.
  • Toes lifting → drive through heels.
  • Rushed reps → control the eccentric.

Regressions

  • Bodyweight hip bridge or dumbbell hip thrust.

Variations

  • Single-leg hip thrust, banded hip thrust, elevated bridge.

Programming ideas

  • 4×8–10 for hypertrophy; 5×5 for strength; tempo 3–1–X–1 for control.

Safety

Use pad for comfort; avoid hyperextension; keep feet planted and stable.

Competition standards

Full hip extension; barbell locked in control at top; shoulders and knees aligned.

In depth

The Barbell Hip Thrust is a staple strength and conditioning movement designed to maximise glute development, hip extension strength, and lower-body performance. By isolating the glutes more effectively than squats or deadlifts, it builds both power and aesthetics while improving posture and athletic function.

To perform, sit on the ground with your upper back resting against a stable bench. Roll a loaded barbell over your hips and position your feet flat on the floor, shoulder-width apart. Brace your core, tuck your chin slightly, and drive through your heels to lift your hips until they’re fully extended creating a straight line from knees to shoulders. Pause briefly at the top, squeezing the glutes hard, then lower under control until the bar lightly touches the floor.

This movement targets the glutes, hamstrings, and quads, while also strengthening the core and lower back. It improves sprint speed, jump height, and hip drive in compound lifts.

Common errors include overextending the spine, pushing through the toes, or rushing the eccentric phase. Cue “heels down,” “ribs down,” and “lock hips, not back.”

In Relentless Bravery Fitness, the Barbell Hip Thrust symbolises strength with purpose teaching athletes to create controlled force from the ground up. It’s a key exercise for building both power and stability, especially for functional and hybrid training.

Program 4×8–10 for hypertrophy, 5×5 for strength, or AMRAP 60 seconds for power endurance.

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