Selen Dar

Muscle-Building Workout and Diet

Begin seated on
the ground with a bench directly behind you. Have a loaded barbell
over your legs. Using a fat bar or having a pad
on the bar can greatly reduce the discomfort
caused by this exercise. Roll the bar so that it is
directly above your hips and lean back
against the bench so that your shoulder blades
are near the top of it. Begin the movement by
driving through with your feet, extending your hips
vertically through the bar. Your weight should be supported
by your shoulder blades and your feet. [music]

12 thoughts on “Barbell Hip Thrust – Legs / Glutes Exercise –

  1. This is not the correct way to do this exercise. Please find another video for correct exercise intstructions, like this one:

    If you want glutes, Bret Contreras is the best one to go to for advice!

  2. I do hip thrusts as part of my exercise regimen for my glutes, but I will get tender and sharp pain, soreness, and tightness in my lower back while doing it. This is especially so if I am doing barbell hip thrusts.

    It's weird because I should be feeling this exercise in my glutes, not my lower back. So then days after I do this workout, I still feel some lower back soreness and pain. Is there something I am doing wrong?

    I should also mention that I also get a soreness and pain in the knees as well if I am doing the hip thrusts with my shoulders resting on a bench.

    This pain and soreness I get in my lower back (and knees) causes me to stop doing the hip thrust, because it hurts. But what's frustrating is that my butt isn't burning or sore like it should be, it's my lower back…

    I am a pretty fit guy, naturally thin, so I feel like if I am getting pains like this, other people probably are as well…

    Why am I getting these pains?

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