Fitness

Barbell Hip Thrusts Guide

Barbell Hip Thrusts Guide

FEATURES

MUSCLES

Quadriceps, Hamstrings, Glutes, Calves

EQUIPMENT

Machine

DIFFICULTY

Moderate

Leg presses are an excellent way to engage the legs without stressing out the back or any other regions of the body.

MEDIA

INSTRUCTIONS

Prep

Sit on the floor with the bench behind you. and your shoulder blades touch the bench.

Start

Place a padded bar on top of your quadriceps so that it is right above your thighs. Hold on to the side of the bench.

Movement

Push the weight up while your shoulder blades rest on the bench and by pushing your feet on the floor while isolating your glutes to extend your legs.

Pause for a moment and slowly lower the weight down to the start position.

End

Once completing your set, re-rack the weights as needed or wipe down the equipment used.

TIPS

You can also use plate or dumbbells as weights instead of barbell.

Start low or no weight to get the movement and form correct. Progressively load as needed.

Do you have more tips? Post in the comment below.

ALTERNATIVES

  • Easy
  • Moderate

Low Floor Bridge

Dumbell Bridge

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