How To Do Barbell Hip Thrusts & Coaching Tips

Whether you’re a seasoned athlete or a beginner, the barbell hip thrust stands as a powerhouse exercise that targets your glutes. But, how do you perform them? 

In this article, we’ll explore the key components of an excellent barbell hip thrust, from the initial set-up to the controlled execution of each repetition. We also offer key coaching cues and address common mistakes observed by strength and conditioning coaches. 

Whether you’re a seasoned athlete or a beginner, the barbell hip thrust stands as a powerhouse exercise that targets your glutes. But, how do you perform them? 

In this article, we’ll explore the key components of an excellent barbell hip thrust, from the initial set-up to the controlled execution of each repetition. We also offer key coaching cues and address common mistakes observed by strength and conditioning coaches. 

A step-by-step guide to performing the Barbell Hip Thrust

Let’s delve into a comprehensive guide on how to perform this exercise effectively. You can also perform hip thrusts with a dumbbell if you are short of equipment.

• Set Up: Position yourself seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Use a padded barbell or a squat sponge for comfort.
• Positioning: Lean against the bench so that it is across your upper back. The bench should be just below your shoulder blades. Bend your knees and plant your feet flat on the floor, hip-width apart.
• Starting Position: Roll the barbell over your hips. Your thighs should be perpendicular to your torso, and your shins perpendicular to the floor.
• Execution: Drive through your heels to lift your hips, squeezing your glutes at the top. Your body should form a straight line from your shoulders to your knees.
• Return: Lower your hips back to the starting position without resting the weight on the floor.

Initial Position

Sit on the ground with your upper back against the edge of a bench. The bench should be stable and at a height that allows your shoulder blades to rest comfortably against it. Place the barbell over your hips. It’s important to ensure that the barbell is centred and stable before beginning the exercise.

Lifting Phase

Press your feet firmly into the ground, focusing on driving through your heels. Begin lifting your hips upward by extending your hips. Keep your chin tucked and your spine neutral to avoid overarching your back. As you lift, concentrate on squeezing your glutes until your hips are fully extended, aligning your knees, hips, and shoulders.

Top Position

At the top of the movement, your body should form a straight line from your shoulders to your knees. Ensure that your hips are fully extended and your glutes are tightly squeezed. Avoid hyperextending your lower back by keeping your core engaged and not over-extending at the top.

Lowering Phase

Begin to lower your hips back to the starting position in a controlled manner. It’s crucial to maintain tension in your glutes and core throughout the descent to protect your lower back. Gently touch the ground with your hips before initiating the next repetition.

Barbell Hip Thrust Coaching Cues

To support athletes in learning the barbell hip thrust, we can direct their focus to key components of the lift, using internal and external cues.

• Internal Cues:
  • “Squeeze your glutes as if you’re holding a coin between them.”
  • “Imagine pushing the floor away with your heels.”
  • “Keep your chin tucked as if holding an egg under your chin.”
  • “Engage your core as if bracing for a punch.”

• External Cues:
  • “Drive your hips toward the ceiling.”
  • “Think of forming a straight line from your knees to your shoulders.”
  • “Keep the barbell path straight and vertical.”
  • “Press the bench down with your upper back.”

Different athletes may find certain cues more effective than others. Internal cues focus on the feeling and muscle engagement, while external cues are about the movement and interaction with the environment. Experiment to find which cues work best for you or your athletes.

Common Mistakes When Performing Barbell Hip Thrust

Barbell hip thrusts, while highly effective, are often subject to common errors, especially by beginners and intermediates. Recognizing and correcting these mistakes is crucial for maximizing the benefits of the exercise and minimizing the risk of injury.

Mistake: Arching the Lower Back

Correction: To correct over-arching of the lower back, focus on maintaining a neutral spine throughout the movement. A useful coaching cue is to “brace your core as if you’re about to be punched in the stomach.” This engages the abdominal muscles, supporting the spine and preventing excessive arching. Practicing pelvic tilts as a separate exercise can also help in understanding and controlling pelvic and spinal positioning.

Mistake: Not Fully Extending the Hips

Correction: Full hip extension is key to getting the most out of the hip thrust. A good cue to address this is “drive your hips upward until they’re in line with your knees and shoulders.” To practice this, try doing glute bridges before progressing to barbell hip thrusts. Glute bridges involve a similar movement pattern and can help in developing a sense of full hip extension.

Mistake: Rising onto Toes

Correction: Lifting the heels and rising onto the toes shifts the focus away from the glutes. To correct this, the cue “keep your heels planted firmly on the ground” can be effective. Additionally, practising the movement in flat-soled shoes can enhance the connection with the ground and encourage proper heel drive.

Mistake: Neck Hyperextension

Correction: Hyperextending the neck can strain the cervical spine. To avoid this, use the cue “keep your chin tucked and gaze forward.” This helps in aligning the neck with the rest of the spine. Performing the exercise side onto a mirror can provide visual feedback and assist in maintaining proper neck alignment.

Mistake: Uneven Weight Distribution

Correction: Uneven weight distribution can lead to muscle imbalances and reduced effectiveness. The cue “distribute your weight evenly across both feet” can be helpful. Another approach is to start with single-leg hip thrusts to develop balanced strength and awareness in each leg before progressing to the standard barbell hip thrust.

By addressing these common mistakes with appropriate cues and practice tasks, beginners and intermediates can significantly improve their technique and effectiveness in performing barbell hip thrusts.

Summary

Understanding and practising these fundamental aspects of hip thrusts will ensure a safe and effective workout, especially for those just starting with this exercise. Remember, proper form is key to reaping the full benefits of hip thrusts and avoiding injury.