Barbell Hip Thrust
Strengthen your glutes and hamstrings with this powerful hip extension.
- 45 secDuration
- 1 × 12Reps
- Flat Weight Bench, Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Glutes
- Hamstring
How to Perform
- Sit on floor, upper back against bench.
- Roll barbell over hips; secure padding.
- Drive hips up, squeeze glutes.
- Lower hips with control.
- Repeat for reps.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
_Hips.jpg)
_Hips_.jpg)
_Hips.jpg)