Barbell Hip Pause Thrust
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place a bench or a sturdy, low-profile padding block behind you.
Position a loaded barbell in front of the bench.
Sit on the floor with your upper back resting firmly against the edge of the bench.
Roll the barbell so that it rests directly over your hips. It is recommended to use a barbell pad for comfort.
Execution
Plant your feet firmly on the floor at about shoulder-width apart, with your knees bent.
Grip the barbell with both hands to keep it stable throughout the motion.
Drive through your heels to bridge your hips upward, lifting the barbell until your torso and thighs are in a straight, horizontal line.
Concentrate on squeezing your glutes tightly at the peak of the movement.
Pause for a dedicated second at the top of the contraction to maximize activation.
Slowly lower your hips back to the starting position under control, ensuring you do not lose tension, and repeat for the desired number of repetitions.