To perform the barbell hip extension, also commonly known as the barbell hip thrust, you position yourself on the floor with a barbell and drive your hips upward.
This exercise effectively targets the glutes and hamstrings. Based on the provided reference, here are the key steps to execute the movement:
Step-by-Step Guide to the Barbell Hip Thrust
Executing the barbell hip thrust correctly is crucial for effectiveness and safety. Follow these steps:
-
Starting Position:
- Begin by sitting on the floor.
- Keep your knees bent.
- Position your feet slightly wider than hip-distance apart.
- Ensure your feet are flat on the floor.
-
Weight Placement:
- Carefully place the weight bar across your hips.
- You might want to use a pad or towel around the bar for comfort.
-
Execution:
- Initiate the movement by squeezing your glutes.
- Press the barbell straight up by extending your hips.
- Continue lifting until your hips are aligned with your shoulders and knees. This creates a straight line from your shoulders to your knees at the top of the movement.
- Focus on using your glutes to drive the movement, not your lower back.
- Lower the bar back down with control to the starting position.
Tips for Proper Form
- Keep your chin slightly tucked towards your chest throughout the movement.
- Maintain a neutral spine; avoid arching your lower back excessively at the top.
- Drive through your heels.
- Control both the upward and downward phases of the lift.
Common Mistakes to Avoid
- Using momentum: Relying on bouncing the weight rather than controlled muscle activation.
- Overextending the back: Pushing the hips too high and arching the lower back, which can lead to strain.
- Feet placement: Having feet too close or too far away can reduce glute activation.
Barbell Hip Thrust Summary
| Phase | Action | Key Focus |
|---|---|---|
| Setup | Sit on floor, knees bent, feet slightly wide, bar across hips. | Positioning |
| Ascent | Squeeze glutes, press bar up until hips align with shoulders/knees. | Glute Contraction |
| Descent | Control movement back to start. | Controlled Lower |
Performing the barbell hip thrust with proper form, as described in the reference (https://www.verywellfit.com/how-to-do-a-hip-thrust-techniques-benefits-variations-5076783), is an effective way to strengthen your glutes and improve hip power.
