Benefits of Barbell Hip Thrusts

Barbell hip thrusts aren't commonplace in most training routines as they're a tricky move to perform. To perform the hip thrust, you sit on the floor with your upper-back resting against a weight bench and a barbell across your lap. You then bend your knees to 90 degrees, push your feet forcefully into the floor and push the barbell up by lifting your hips. While it may be unconventional, the barbell hip thrust has many benefits for body shaping and boosting performance.

  1. Working the Glutes

    • Hip thrusts are one of the best exercises for targeting your glutes, according to trainer Chris Martinez of Dynamic Duo Training. While hip thrusts are similar to glute bridge raises, the added load of the barbell makes them much tougher and puts more strain on your glute muscles. Push through your heels and squeeze your glutes in the top position, advises Martinez. Holding your hips at the top for a second or two and controlling the descent will also make hip thrusts harder and more effective.

    Athletic Power

    • Whatever sport you play, stronger glutes can improve your performance. You recruit your gutes whenever you run, sprint, jump, leap or change direction. Adding hip thrusts into your routine can increase your lower-body strength and aid your jumping power.

    Assistance Exercise

    • For powerlifters, barbell hip thrusts are a highly-valued assistance exercise. Your glutes are hugely important when squatting and even more so when deadlifting, according to strength coach Bret Contreras, who popularized hip thrusts through his book "Advanced Techniques in Glutei Maximi Strengthening." If you miss your deadlift towards the top, it's likely your glutes aren't strong enough. Strengthening them with hip thrusts will ultimately boost your deadlift numbers.

    Muscle Building

    • Hip thrusts shouldn't be underestimated as a muscle-building exercise. The booty burn from a set of hip thrusts can be excruciating, notes Contreras in an interview with "Shape." Mix up your sets and reps by going for three to four sets of six to 20 reps in each lower-body workout. As hip thrusts take some time to get right, start with just an empty barbell, ask a qualified trainer to check your form and only add weight at a pace you feel comfortable with.