Tsunami Barbell
    Barbell Hip Thrust
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    Glutes
    Compound Movement

    BARBELL HIP THRUST

    Glute-dominant hip extension movement that builds powerful glutes and improves deadlift and squat lockout strength.

    KEY TARGETS
    • Primary MuscleGlutes
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Sit on the floor with upper back against a bench. Place a padded barbell across your hips. Feet flat on floor, shoulder-width apart.

    Knees bent at 90 degrees. Brace core and squeeze glutes.

    Execution

    Drive through your heels and extend your hips upward until your body forms a straight line from knees to shoulders. Squeeze glutes hard at the top, pause, then lower with control.

    Image

    Key Cues

    • Drive through heels, not toes

    • Full hip extension: straight line at top

    • Squeeze glutes hard at lockout

    • Keep chin tucked: don't hyperextend neck

    • Control the descent: 2-3 seconds down

    Common Mistakes

    • Not reaching full hip extension

    • Hyperextending the lower back

    • Using too much quad drive

    • Bar rolling up or down during movement

    • Rushing the movement

    Programming

    3-4 sets of 8-15 reps. Use a 2-second pause at the top for maximum glute activation. Great after squats or deadlifts as a glute finisher.

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    Add the Barbell Hip Thrust to your next training cycle. The next week can change from what you logged.

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