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Target muscle: Gluteus Maximus
Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
Dynamic stabilizers: Hamstrings
Force: Push Starting position
Place a loaded barbell next to, and parallel to, a bench.
Slide your legs under the barbell and sit on the floor with your back against the side of a bench. The barbell should be over your hips.
Grasp the barbell at each side.
Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.
Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.
Hold for a count of two and squeeze your glutes.
Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor.
Comments and tips
To prevent the bench from tipping over, place it against a wall.
If the barbell hurts your pelvis, use padding.
Do not allow your back to slide up and down against the side of the bench.
Keep your torso rigid. Your back shouldn’t arch and your pelvis shouldn’t tilt.
All of the movement should occur in your hips.
See also the
hip thrust, the weighted one-leg hip thrust, and the barbell one-leg hip thrust. Arguably the king of all glute exercises, the barbell hip thrust activates the gluteus maximus more than any other exercise! If you want great glutes, you have to add the barbell hip thrust to your training program. All of the
women’s training programs on this website include the barbell hip thrust and other exercises necessary to develop major curves. Barbell hip thrust video