The exercise hip thrust with bar primarily works the muscles Quadriceps, Glutes and secondarily works the muscles Lumbar, Hamstrings.

Proper position Sit on a flat bench and place a barbell at hip level. Get into a low position, keeping your shoulders in contact with the bench. Hold the bar firmly, shoulder-width apart, from above (hands pronated). Your feet should be flat on the floor and your legs bent at 90 degrees. Movement Lower your hips to the floor and feel your buttocks stretch. Then contract your glutes to raise your buttocks and return to the starting position, pushing with your heels. Repeat until you've reached the desired number of repetitions. Breathing Inhale on the way down and exhale on the way back up.

Proper position Sit on a flat bench and place a barbell at hip level. Get into a low position, keeping your shoulders in contact with the bench. Hold the bar firmly, shoulder-width apart, from above (hands pronated). Your feet should be flat on the floor and your legs bent at 90 degrees. Movement Lower your hips to the floor and feel your buttocks stretch. Then contract your glutes to raise your buttocks and return to the starting position, pushing with your heels. Repeat until you've reached the desired number of repetitions. Breathing Inhale on the way down and exhale on the way back up.

The exercise variants are: hip thrust machine, pelvis up, dumbbell glute bridge, bodyweight feet elevated glute bridge, banded one-leg glute bridge, hip thrust, banded hip thrust.

The equipment needed for the exercise hip thrust with bar is: Barbell, Olympic bar.

Hip thrust with bar - Exercise

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Hip thrust

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Fabrice Rouaud

@fab_rouaud

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Instructions

Proper position

Sit on a flat bench and place a barbell at hip level.
Get into a low position, keeping your shoulders in contact with the bench.
Hold the bar firmly, shoulder-width apart, from above (hands pronated).
Your feet should be flat on the floor and your legs bent at 90 degrees.

Movement

Lower your hips to the floor and feel your buttocks stretch.
Then contract your glutes to raise your buttocks and return to the starting position, pushing with your heels.
Repeat until you've reached the desired number of repetitions.

Breathing

Inhale on the way down and exhale on the way back up.

Difficulty	Intermediate
Focus	Compound
Equipments	Barbell Olympic bar
Sports	Bodybuilding
Categories	At gym Lower body