Barbell Hip Thrust

Proper Positioning

1. Sit on the ground, with a bench behind the body

2. Bar placed directly above the hips, use padding for comfort

3. Shoulder blades firmly on the bench

4. At the top of the movement, the knees should be flexed about 90 degrees

5. Feet should not be too close to the body hindering full ROM

6. Feet planted firmly on the ground

7. Breathe from the stomach

8. Abdominal region engaged

Proper Technique

1. Start in an upright position, glutes 'squeezed' ensuring the hips are in the correct position

2. Exhale in the downward phase of the movement

3. Slowly descend from the glutes

4. Slight movement of the knee toward the body indicates the timing of the concentric phase

5. Exhale in the upward phase of the movement

6. Drive through the feet extending hips vertically through the bar

7. Pause at peak contraction, holding the position with the glutes

Essential Tips

1. Do not arch the lower back or hyperextend it

2. Avoid leaning the head back

3. Knees should not cave in or out

4. Try and keep the knees in a fixed position until the bottom of the movement

5. Breathe with the stomach (Create a 'fat' or bloated-like appearance of the stomach)