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Barbell Hip Thrust
BarbellIntermediatePushCompound
Amigo Pick The most direct way to load your glutes. Great for strength and for everything you do on your feet.
Track Barbell Hip Thrust in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every
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Estimated starting range low
182–253.5 lb × 8–12 Typical for your bodyweightHow to do it
- 1Begin 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.
- 2Roll 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.
- 3Begin 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.
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