The Barbell Hip Thrust

By: Gavin Hemmerlein

Today let’s take a look at the Barbell Hip Thrust. This exercise is a fantastic mover for the glute muscles. Ironically, some people have a lack of use of the glutes when doing a squat or deadlift. When they are finally activated, this can not only fix an imbalance but also increase performance!

The key on this exercise is to make sure that there is a squeeze at the end of the concentric (thrusting) movement. Athletes can get to a heavy point on these. Based on your goals, I’d tweak the rep ranges, but it is not unheard of to work up to 250 to 300+ lbs (males) for a working set of 5 or 6 repetitions.

Watch this video for an in depth breakdown of the movement:

Hitting this exercise will increase stimulation to the glutes. This will result in improvements in squats, deadlifts, sprints, and any other movement that requires gluteal movement.