Start
End
Powerlifting
Barbell Hip Thrust
intermediatebarbell·compound·push
Muscles Worked
Primary
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
1
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Alternatives to Barbell Hip Thrust
Same muscles, different equipment or difficulty
