Barbell Hip Thrust

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The barbell hip thrust is a glute-focused workout that primarily engages the glute muscles.

The barbell adds resistance to the movement, increasing the intensity and targeting the glutes effectively.

Position a barbell on the ground and sit with your back against a bench, knees bent, and feet flat on the floor.
Roll the barbell over your legs until it is resting on your upper thighs, just below your hip bones.
Lean back against the bench, keeping your shoulder blades and head in contact with it.
Drive your hips upward by pushing through your heels, extending your hips until your thighs and torso are parallel to the ground.
Lower your hips back down to the starting position, ensuring the barbell remains in contact with your upper thighs throughout the movement.

Start with a weight that challenges you, but allows for proper form and control.
Position the barbell across your hips, ensuring it rests comfortably and securely.
Drive through your heels as you lift, focusing on squeezing your glutes at the top.
Keep your core engaged throughout the movement to maintain stability and prevent back strain.
Avoid hyperextending your lower back by maintaining a neutral spine position.
Experiment with foot placement to find the position that best activates your glute muscles.
Gradually increase the weight over time to continue challenging your glutes and promoting growth.