The Barbell Hip Thrust! One of the 1700 plus variations of the glute bridge and one of my favorite exercises to hit on leg day. When it comes to hamstring and glute work, we tend to think of deadlifts or squats, forgetting that glute bridges also focus on the posterior chain. More and more people are incorporating the barbell hip thrust (BHT) in their training program, even athletes, because it builds strength, speed, and power. This exercise may be intimidating or embarrassing at first, but as you practice and use progressions, you will get more comfortable. I started lifting heavier with this a few years ago when I was competing in Tampa. As a bikini athlete, developing my hamstring and glute muscles are crucial. As I became more confident performing the exercise and truly activating my glutes, I noticed a great difference…my booty was growing in all the right places! If you want to develop strong and sexy glutes, I highly suggest the barbell hip thrust.
How to Perform the BHT:
-Place your upper back on the box or bench and sit your butt on the ground with your legs out straight.
-Place barbell or weight across your hip. It should rest just above the pubic bone and stay there throughout the entire set.
-Plant your feet firmly on the ground and close to your butt.
-Drive-up through your heels and upper back to lift the barbell up and off the ground. Drive your hips up as high as possible, making sure your knees do not cave in. If you cannot lock out the hips at full extension, then you are going too heavy.
-Hold at the top for a few seconds for each rep (anywhere from 3 to 10 seconds). This will create good habits and ensure you activate the glutes. Then slowly lower hips to starting position. Repeat.