Exercise cues/tips:

• Start with your upper back right on the edge of a bench or other supportive surface

• Roll the barbell to the front of the hip, using a foamy support to reduce contact with the hips

• Set knees up in a position in which they will be at 90deg in hip extension

• Drive up through the hips squeezing the glutes right through to hip hyperextension

• Control the descent back down

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Muscle groups targeted:

• Glutes

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Exercise progression:

• Plyometric barbell thrusts 

 

Exercise regression:

• Resistance band hip thrust

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❗Contreras et al (2015) found among a number of gluteus maximus exercises, the conventional barbell hip thrust elicited the greatest EMG activity.

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