SHIFT Fit
Barbell hip thrust
Barbell hip thrust: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Support upper back with padded bar at hip crease.
- Lift hips into trunk-thigh alignment. Hold bar securely and avoid abdominal loading. Lower your hips under control to the starting position.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Hold bar securely and avoid abdominal loading. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | full gym |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | full gym |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | full gym |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | full gym |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | full gym |
| intermediate | 1 set × 8 reps. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Pushing the ribs up; arching the lower back at the top; letting knees collapse inward. Exercise check: Hold bar securely and avoid abdominal loading.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.