Strength

Barbell Hip Thrust Hold

Barbell Hip Thrust Hold is a potent lower body exercise targeting the glutes and hamstrings. By incorporating weights and improving strength and stability, it enhances lower body power and appearance.
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Barbell Hip Thrust Hold instructions
Step-by-step instructions
1
Start by sitting on the ground with your back against a bench, feet planted firmly in front of you and a padded barbell in your lap.
2
Keeping your chin tucked, push through your heels to lift your hips off the ground and the barbell up.
3
Press your hips upward, creating a straight line from your shoulders to your knees.
4
Hold this position for a few seconds, engaged in the hold, then slowly lower your hips and the barbell back down to the ground.
5
Repeat this exercise for the programed number of reps.
Start by sitting on the ground with your back against a bench, feet planted firmly in front of you and a padded barbell in your lap.
Keeping your chin tucked, push through your heels to lift your hips off the ground and the barbell up.
Press your hips upward, creating a straight line from your shoulders to your knees.
Hold this position for a few seconds, engaged in the hold, then slowly lower your hips and the barbell back down to the ground.
Repeat this exercise for the programed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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