Barbell Hip Thrust

Pro Tip

If the barbell feels uncomfortable on your hips, you can place a towel or other pad between your hips and the barbell to make the movement more pleasant.

How To

Place a barbell on the ground and lie supine under it so that it is directly above your hips with your hands grabbing it shoulder-width apart with an overhand grip.
Place your upper back on a bench, while keeping your butt and feet firmly on the ground.
With knees bent, exhale and push through your heels to extend your hips and raise the barbell, keeping your upper back firmly on the bench the entire time.
Continue until your upper legs and torso make a straight line, holding onto the barbell tightly so that it stays in place.
Inhale and lower the barbell back down to the floor, returning to the starting position.

Primary Muscle Groups

Glutes

Muscles of your butt.

Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Quads

Muscles spanning the front of your thigh.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Towel

Towels are pretty versatile. When using one, make sure to use one that won't rip while you are using it. If the towel you use does not work, try a towel with a different thickness.