Barbell Hip Thrust Pulse

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The barbell Hip Thrust pulse workout is a targeted exercise that primarily focuses on the Glutes.

This workout involves using a barbell placed across the hips while performing pulsing movements to activate the Glute muscles.

While it also engages secondary muscles, the barbell is the key tool in this exercise for maximum Glute activation.

Position your upper back against a bench and place a barbell across your hips.
Plant your feet firmly on the ground, hip-width apart, with your knees bent.
Engage your core and glutes as you lift your hips off the ground, pushing through your heels.
Hold the top position for a moment, squeezing your glutes.
Lower your hips back down to the starting position, maintaining control.
Repeat the movement for the desired number of repetitions.

Position the barbell across your hips, ensuring it is stable and secure.
Engage your glutes by squeezing them tightly before starting the exercise.
Keep your core engaged and maintain a neutral spine throughout the movement.
Initiate the pulse by driving your hips upward, focusing on contracting your glutes.
Control the descent, lowering your hips back down without touching the ground.
Perform the exercise with a slow and controlled tempo, emphasizing the glute contraction at the top of each pulse.