Abs Exercises

Barbell Hip Thrust with Bench

Skill Level Advanced
Type Strength Training
Equipment Barbell, Bench
Body parts Abs, Glutes, Hamstrings

The barbell hip thrust with bench increases strength and power in the hamstrings and glutes. The exercise also improves stability throughout the core and lower back.

Instructions

Lie with your upper back supported on a bench, and your feet planted on the floor in front of you. Hold a barbell across your hips.
Lower your hips down so your glutes almost come in contact with the floor.
Pressing through your heels and squeezing your glutes, return the barbell to the start position.

Trainer’s Tips

Push through the heels, not the ball of the foot.
Squeeze the glutes, and pause for 1 second at the top.
Do not hyperextend the neck—keep your head in place.

Advanced variations

Marching Hip Raise
Hip Raise with Knee Pressout
Hip Raise with Head on Bosu Ball
Hip Raise with Feet on Swiss Ball
Barbell Hip Thrust on Floor
Barbell Hip Thrust with Bench