Resistance Hip Thrust (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the ground with your upper back against a bench or platform.
   • Roll a barbell over your legs and position it above your hips.
2. Step 2Position Your Feet
   • Bend your knees and place your feet flat on the ground, about shoulder-width apart.
   • Your feet should be positioned so that your shins are vertical when you lift.
3. Step 3Engage Your Core
   • Before lifting, engage your core muscles to stabilize your body.
   • Ensure your shoulder blades are retracted and your back is straight.
4. Step 4Lift Your Hips
   • Drive through your heels and lift your hips towards the ceiling.
   • Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
5. Step 5Lower Your Hips
   • Slowly lower your hips back down towards the ground.
   • Control the movement and avoid letting your back sag.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully roll the barbell off your hips and set it down safely.
   • Stand up slowly, ensuring your back remains straight.