How To Do A Barbell Hip Thrust

Once you've mastered the bodyweight hip thrust, adding weight can help to overload the glutes and hamstrings and continue to build strength and size. The barbell is the most popular way to add weight to hip thrusts.

1. Sit with your shoulders and back against the bench.
2. Position the barbell above so it's in line with your hip.
3. Bend the knees with feet firmly planted on the floor. Make sure your feet are at a distance, that allows you to extend your hip whilst keeping your upper back in contact with the bench.
4. Place your hands over the barbell about shoulder width apart. Brace your core and lift your hips up to the ceiling by squeezing your glutes.
5. Pause as you hit the top and then slowly lower back to starting position.