Barbell Hip Thrust + Barbell Glute Bridge with Booty Bands
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From beginners to elite athletes,
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Hip thrusts and glute bridges are highly effective exercises in their own right, with or without weights. If using weights, layering on a barbell will add vertical load and your band will intensify the movement with a dynamic lateral load. This creates complete hamstring, quad, hip, glute, core workout. Moreover, they actively increase glute size, improve athletic performance, improve hip/knee/ankle mechanics, and reduce risk of injury as they help strengthen those joints and lower back. Needless to say, hip thrusts and glute bridges belong in your workout regimen -- men and women! Very few exercises, if any, fire your glutes and core together as well as these do.
- Start lying down with your weight on your shoulders and a booty band looped just above your knees (Start with your shoulders and triceps resting on a bench for the Barbell Hip Thrust -- shoulders should be flat on the floor for the Barbell Glute Bridge)
- Place a weighted barbell across your hips -- just above your pubic bone
- Drive through your heels and squeeze your glutes as you elevate your hips upward to full extension
- Hold momentarily at the top then slowly lower back to starting position before repeating
Tips:
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At maximum extension, your knees should be bent at around 90 degrees
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Keep your back straight with your core deeply engaged during your entire set
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Maintain both feet firmly rooted on the floor near your glutes
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Try and isolate all the movement to the lower body without rocking your upper body to help offset the load
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Hold for a count then lower to your starting position.
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Mentally clinch and engage your glutes through the entire set to avoid over-compensating with your lower back, quads or hamstrings.
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Tilt your pelvis forward and tuck your booty under the bar
Target Muscles: Hamstrings, Quadriceps, Gluteus minimus, Gluteus maximus, Lower Back, Core stabilizer muscles
Recommended Booty Bands: 12” Medium Booty Band (minimal resistance), 12” Heavy Booty Band (high resistance), 12” Robust Booty Band (maximum resistance)
Force: Push
Position: Supine
