Home › Exercise Library › Barbell Hip Thrust

Barbell Hip Thrust

Primary target: Gluteus Maximus (臀大肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment
Barbell + bench
Sets & Reps
3-4 sets × 8-12 reps · rest 2 min
How to do it
Upper back on the bench edge, bar padded on the hips; at the top tuck the chin slightly, pull the ribs down, fully squeeze the glutes and hold one second.
Common mistakes
Hyperextending the lower back at the top, partial range, feet too far forward (hamstrings take over)

Muscles Worked

Gluteus Maximus

Other Exercises for the Same Muscle

Barbell Back Squat · Deadlift · Romanian Deadlift · Bulgarian Split Squat · Weighted Step-Up · Cable Glute Kickback

See the Gluteus Maximus in the 3D anatomy tool →