Barbell Hip Thrust

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Barbell Hip Thrust

Instructions

Preparation

Sit on floor with long side of bench behind back. Roll barbell back and center over hips. Position upper back on corner of bench. Place feet on floor approximately shoulder width with knees bent. Grasp bar to each side.

Execution

Raise bar upward by extending hips until straight. Lower and repeat.

Comments

Use bench of lower height 16" to 18" (40 to 46 cm) allowing torso to be angled approximately 45º. Bench may need to be secured so it does not slide on floor.
 
Bar must be high enough to allow clearance over hips. If 45lb (22kg) plates are too heavy, lighter Olympic-style bumper plates can be used.
 
Bar should be positioned across upper hip flexors and lower abdomen.. Thick bar padding or balance foam pad may need to be used if pelvis and hip flexor muscles do not over enough natural padding.
 
Find comfortable contact hinge position on bench and avoid sliding. Keep bar from rolling back near top of movement with hands on bar.
 
Movement should occur through hip with torso rigid. Avoid chest arching upward and anterior pelvic tilt, both producing spinal hyperextension.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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