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How to Build Strong and Great-Looking Glutes with the Barbell Hip Thrust

Probably the best booty builder exercises you can do.

Find out all you need to know about the barbell hip thrust and how to make this exercise a must for your glutes.

The barbell hip thrust is an exercise that primarily targets the gluteus maximus muscle, as well as the hamstrings and the lower back. It is a lower body strengthening exercise performed by lifting the lower back and glutes whilst in a horizontal body position with a barbell loaded with weight laying on top of your hip bones. To see how to perform this, we lean on the expertise of the guys from the Mind Pump Tv.

The Mind Pump TV is a popular fitness and wellness channel on YouTube that focuses on providing evidence-based fitness advice and debunking fitness myths. The channel is part of the media team and creators Sal Di StefanoAdam SchaferJustin Andrews, and Doug Egge. They also have the Mind Pump Podcast and the Mind Pump Show YouTube channel.

Source: Courtesy of CrossFit Inc.

However, for the barbell hip thrust exercise you will see below, it is Danny Matranga who demonstrates everything you need to know about the movement. Find out more below.

How to Build Strong and Great-Looking Glutes with the Barbell Hip Thrust

Although with easy-to-follow guidelines, you need to know how to set up properly the barbell hip thrust to get its benefits. If you don’t do it correctly, you might feel some tension in the quads or even the hamstrings. But this is a glute exercise, so this is how you build strong and great-looking glutes with the barbell hip thrust.

  • Start by sitting on the ground with your back against a bench, your knees bent, and your feet flat on the floor. Place a barbell across your lap and hold it securely with your hands.
  • Roll the barbell down your thighs until it is positioned just above your hips. Keep your feet flat on the floor and your knees bent.
  • Brace your core and drive your hips up towards the ceiling, using your glutes and hamstrings to lift the barbell off the ground. Make sure to keep your feet flat on the floor throughout the movement.
  • Pause briefly at the top of the movement, then lower your hips back down towards the ground in a controlled manner.
  • Repeat for the desired number of reps.

There are a couple of tips you need to keep in mind, so check out the video below.

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Mistakes to Avoid of the Barbell Hip Thrust

Here are some common mistakes people can make while performing the barbell hip thrust:

  1. Using too much weight: One of the most common mistakes people make with the barbell hip thrust is using too much weight. This can cause them to sacrifice proper form and technique, which can increase the risk of injury.
  2. Rounding the back: Another mistake people make is rounding their back during the movement. This can place unnecessary stress on the lower back and reduce the effectiveness of the exercise. It’s important to maintain a neutral spine throughout the movement.
  3. Pushing with the feet: Some people make the mistake of pushing the weight up with their feet instead of using their glutes and hamstrings. This can reduce the activation of the glutes and make the exercise less effective.
  4. Allowing the knees to collapse: Allowing the knees to collapse inward during the movement can put extra stress on the knees and reduce the effectiveness of the exercise. It’s important to keep the knees in line with the feet throughout the movement.
  5. Not fully extending the hips: Finally, some people make the mistake of not fully extending their hips at the top of the movement. This can limit the activation of the glutes and hamstrings and reduce the effectiveness of the exercise. Make sure to fully extend your hips at the top of the movement to get the most out of the exercise.

You can read about the amazing benefits of the hip thrust here.

If you don’t have a barbell at your disposal, you can also do the hip thrust exercise with dumbbells.

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Why Should You Exercise Your Glutes

Simply because every muscle group should get the attention it deserves. But let’s not get ahead of ourselves. To understand the importance of a strong butt, you need to learn what muscles you have on your behind.

The gluteal muscles are often referred to as glutes, which are a group of three muscles that make up your buttocks. They are the gluteus maximus, gluteus medius, and gluteus minimus.

Ultimate 100 Rep Glute Workout Reasons Why You Need Strong GlutesSource: Your House Fitness

The glutes are connected to your pelvis to the top of your femur (thigh bone), which is connected to the side of your knee. The main purpose of the glutes is to help hip extension, lateral rotation, abduction of the leg and provide support during single-leg positions.

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Strong glutes will:

  • Help prevent injuries – by protecting your pelvis with strong glutes, you can prevent the famous lower back pain. It will also lower the chances of you having a knee injury.
  • Help you run faster – your glutes and hamstrings are a major role in the power of a stride while running. Hip extension is the act of moving your leg backwards after it hits the ground and the glutes are responsible for hip extension.
  • Make you fitter generally speaking – not only you will run faster, but also jump higher, and squat deeper and heavier loads.
  • Help you lose weight and increase your metabolism – the gluteus maximus is the largest muscle in the body and one of the strongest as well. Strengthening your glutes will increase your metabolism and help you burn more calories since it’s a large muscle group that requires energy to function.

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