The barbell hip thrust is one of the most effective exercises for improving your glutes and building muscle in your hips. This method of lifting weights uses a large, straight bar that you hold across your upper thighs in order to hyperextend the hips and drive the kneecaps into the ground.
What Makes a Good Barbell Hip Thrust?
When it comes to building glutes, there are a few key factors that need to be considered. First and foremost, the weight of the barbell should be heavy enough so that it is challenging but not too heavy that it becomes too easy to fatigue. Additionally, the angle at which the bar is pressed into the ground should be steep enough to target the glutes but not so steep that it causes pain or injury. And finally, the length of time that the bar is held in position should be short enough so that repetitions can be completed quickly but long enough so that muscles can get a good workout. You must use a barbell pad when performing hip thrusts to prevent bruising and the pressure of the load on your hips.
Based on these three factors, we’ve compiled a list of the best barbell hip thrust exercises for building glutes. Each exercise targets a different muscle group, making them effective for different purposes.
The Best Way to Build Your Glutes
The hip thrust is a great exercise for building glutes. It’s a compound movement that targets the glutes, hamstrings, and quadriceps. It also requires minimal equipment and can be done at home with just a barbell and some resistance bands.
To perform the hip thrust, you’ll need to stand with feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip. Then lift the barbell up until your thighs are fully extended and lower it back down, again contracting your glutes throughout the movement.
The hip thrust is a great way to target all the major muscles in your glutes, so it’s perfect for adding strength and size to these muscles. Plus, it’s easy to do at home so you can work out anytime you have some free time.
Best Equipment for Your Hip Thrust Training
The hip thrust is a great workout for your glutes. This exercise uses your own body weight to create resistance, so it’s an intense and effective way to work your glutes.
The best barbell hip thrust is the perfect choice for people who want to build strength and muscle in their glutes. It’s an intense exercise that will help you burn calories and sculpt those glutes!
If you’re looking for a challenging, yet effective workout, the hip thrust is a great option. Make sure to choose the best barbell hip thrust for your needs and goals, and you’ll be on your way to toning those glutes!
Programming Guides and Sample Workouts
There are a lot of different hip thrust exercises out there, so it can be hard to know which one is best for you. We’ve gathered a few of the best hip thrust exercises to help you build your glutes.
The Glute-Hammer: This is a great exercise if you want to target your glutes specifically. You’ll need a weightlifting belt and a sturdy bench. Position yourself on the bench with your heels hanging off the end, and position the weight on your hips. Drive your heels into the bench, and lift your torso up until your thighs are straight. Hold this position for two seconds, and then slowly lower your body back down to the starting position. Repeat for 15 reps.
The seated hip abductor: This exercise targets your inner thigh muscles as well as your glutes. You’ll need a chair, some weights, and some space to work in. Sit in the chair with both legs extended out in front of you, and press down into the balls of both feet to raise yourself up off of the chair. Keep your back pressed firmly against the seat, and extend both legs out in front of you until they’re fully extended.
