BARBELL HIP THRUST WITH PAUSE

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. Position your shoulders on the bench, and look straight ahead (don’t let your head hang over the bench).
  2. Drop your hips to around 45*.
  3. Drive up by pushing your heels into the ground HARD and squeezing the life out of your glutes. The objective is to get slightly parallel or slightly beyond; whichever allows you to feel the best contraction of your glutes.
  4. Hold the peak contraction for as long as stipulated.

MUSCLES WORKED BY THIS EXERCISE:

  • Legs (Glutes, Hamstrings)
barbell hip thrust

ALTERNATIVE EXERCISES: