The Barbell Hip Thrust Exercise

I was recently reading the article titled “The Barbell Hip Thrust” that was written by Bret Contreras in the Strength and Conditioning Journal in 2011 and thought I would discuss some of the key messages from this article.

The Barbell Hip Thrust Exercise is a great exercise to perform if you are looking to train the posterior chain (glutes and hamstrings).  It can be easily performed with minimal equipment and does not require the purchase of an expensive training apparatus.

Key Messages

  • The barbell hip thrust loads the gluteals, hamstrings, erector spinae and quads.
  • Equipment requirements:  Barbell, Bench and Barbell pad to reduce local pressure across the hips.
    Beginners should aim to perform 1-3 sets with 8-12 repetitions with a 60-120 rest break between sets.  Intermediates should perform 3-4 sets with 5-8 reps with a similar rest break.  Advanced lifters should perform 3-5 sets with 1-5 reps with 120 second rest break.
  • Before adding load, beginners should be able to demonstrate a safe and sound bodyweight technique. Intermediate to advanced lifters should start with their bodyweight and add 8-10kg increments in weight.

More information on the Hip Thrust can be read on Bret Contreras website by clicking here.

At Principle Four Osteopathy we will often prescribe a ground based hip thrust or a bodyweight hip thrust to get a client activating their gluteals.  Depending on their goals and needs we will then progress them accordingly based on the advice recommended above.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.