Hip Thrust - Barbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Glutes Hamstrings Stretching Barbell Flat Bench Push Gym
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Lean back against the side of a supine (flat) bench so that your shoulder blades are near the top of it. Your feet are flat on the floor and your butt is just above the ground. Have your workout partner place a loaded barbell directly above your hips. Your arms are outstretched along the bench to give you support. This is the starting position. Push your hips vertically through the bar as far as possible. Your weight should be supported by your shoulder blades and your feet. Exhale during this movement. Lower your hips in a controlled manner to a point just above the floor. Do not allow your glutes to touch the floor. Inhale during this movement. Repeat for the recommended number of repetitions.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Lean back against a flat bench, feet flat, glutes just above the floor, barbell across your hips.
Lean back against the side of a supine (flat) bench so that your shoulder blades are near the top of it. Your feet are flat on the floor and your butt is just above the ground. Have your workout partner place a loaded barbell directly above your hips. Your arms are outstretched along the bench to give you support. This is the starting position.
Step 2
Lift your hips off the floor as high as you can, keeping your shoulders on the bench. Pause.
Push your hips vertically through the bar as far as possible. Your weight should be supported by your shoulder blades and your feet. Exhale during this movement.
Step 3
Return to the starting position without touching your glutes to the floor.
Lower your hips in a controlled manner to a point just above the floor. Do not allow your glutes to touch the floor. Inhale during this movement.