Barbell Hip Thrust exercise animation (Hombre)

Barbell Hip Thrust

Músculo objetivo
Gluteus Maximus
Músculos sinergistas
Hamstrings, Quadriceps
Equipamiento
Barbell
Parte del cuerpo
Hips
Tipo
Strength

The barbell hip thrust is a glute-focused strength exercise that primarily targets the gluteus maximus, with the hamstrings and quadriceps assisting. Performed with your upper back braced against a bench and a loaded barbell across your hips, it lets you load the glutes heavily through a full range of hip extension and is a staple for building lower-body strength and power.

Cómo hacer el Barbell Hip Thrust

  1. 1Sit on the floor with your upper back against the long edge of a bench and roll a loaded barbell over your legs until it sits in the crease of your hips (use a pad for comfort).
  2. 2Position your feet flat on the floor about shoulder-width apart, with your shins roughly vertical at the top of the movement.
  3. 3Set your upper back against the bench just below the shoulder blades and grip the bar to keep it stable over your hips.
  4. 4Tuck your chin slightly and brace your core, keeping your ribs down rather than arching your low back.
  5. 5Drive through your heels and squeeze your glutes to extend your hips until your torso and thighs form a straight line.
  6. 6Pause briefly at the top with your shins vertical, holding a full lockout without overextending your spine.
  7. 7Lower the bar under control by hinging at the hips until your glutes nearly reach the floor.
  8. 8Complete your reps, then lower the bar fully and roll it off your hips to finish.

Consejos de técnica

  • Push through your heels, not your toes, to keep tension on the glutes and protect your knees.
  • Keep your chin tucked and gaze forward and slightly down so your neck stays neutral as your hips rise.
  • Use a barbell pad or folded towel over your hips so you can load heavier without discomfort cutting the set short.
  • Drive your hips fully to lockout and squeeze the glutes hard for a moment before lowering.

Errores comunes

  • Hyperextending the lower back at the top to reach lockout, which shifts load off the glutes and strains the spine.
  • Stopping short of full hip extension (partial lockout), which leaves the glutes under-worked at their strongest position.
  • Pushing through the toes with the heels lifting, which moves tension to the quads and stresses the knees.
  • Letting the chin and head crane back as the hips rise, which loads the neck and breaks a stable bracing position.

Preguntas frecuentes

What muscles does the barbell hip thrust work?

It primarily works the gluteus maximus, with the hamstrings and quadriceps acting as synergists to drive the hips into full extension.

How wide should my feet be on the hip thrust?

Place your feet about shoulder-width apart and positioned so your shins are roughly vertical at the top of the rep. This keeps tension on the glutes and lets you drive through your heels.

Is the barbell hip thrust good for beginners?

Yes. The movement is straightforward and the bench supports your upper back, so it is a safe way to load the glutes. Start light to learn the hip extension and bracing before adding weight.

How many sets and reps should I do?

For building strength and muscle, 3–4 sets of 8–12 reps is a sensible default. Choose a weight you can lockout fully with good form on every rep.

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