Master the Move #17: Barbell Hip Thrusts

Welcome to Master the Move. In this new series, we will focus on one specific exercise at time to break it down for you to learn it a little better for your next HIIT workout. A Barbell Hip Thrust is a move that you can perform with one of our T-Bars and works the glutes, quads, hams, and abs. Generally, you have to use your entire core and lower half to thrust the weight upward using your hips. How to: Print
  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.
Here is a video demonstrating how to do a barbell hip thrust properly:
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