Although with easy-to-follow guidelines, you need to know how to set up properly the barbell hip thrust to get its benefits. If you don’t do it correctly, you might feel some tension in the quads or even the hamstrings. But this is a glute exercise, so this is how you build strong and great-looking glutes with the barbell hip thrust.Start by sitting on the ground with your back against a bench, your knees bent, and your feet flat on the floor. Place a barbell across your lap and hold it securely with your hands.Roll the barbell down your thighs until it is positioned just above your hips. Keep your feet flat on the floor and your knees bent.Brace your core and drive your hips up towards the ceiling, using your glutes and hamstrings to lift the barbell off the ground. Make sure to keep your feet flat on the floor throughout the movement.Pause briefly at the top of the movement, then lower your hips back down towards the ground in a controlled manner.Repeat for the desired number of reps.
Here are some common mistakes people can make while performing the barbell hip thrust:Using too much weight: One of the most common mistakes people make with the barbell hip thrust is using too much weight. This can cause them to sacrifice proper form and technique, which can increase the risk of injury. Rounding the back: Another mistake people make is rounding their back during the movement. This can place unnecessary stress on the lower back and reduce the effectiveness of the exercise. It’s important to maintain a neutral spine throughout the movement. Pushing with the feet: Some people make the mistake of pushing the weight up with their feet instead of using their glutes and hamstrings. This can reduce the activation of the glutes and make the exercise less effective. Allowing the knees to collapse: Allowing the knees to collapse inward during the movement can put extra stress on the knees and reduce the effectiveness of the exercise. It’s important to keep the knees in line with the feet throughout the movement. Not fully extending the hips: Finally, some people make the mistake of not fully extending their hips at the top of the movement. This can limit the activation of the glutes and hamstrings and reduce the effectiveness of the exercise. Make sure to fully extend your hips at the top of the movement to get the most out of the exercise.