Workout Wednesday – Barbell Hip Thrust

Happy hump day!  Here’s one advanced exercise to try out at the gym.  Are you a beginner?  Don’t worry there’s a modification at the bottom and I’ll be doing beginner exercises in future Workout Wednesday posts:

Level:  Advanced

Barbell Hip Thrust on Bench

  • Lie face up on a bench with your shoulder blades on the bench and your butt slightly off the ground.
  • Put a barbell across your hips and your hands on the barbell to keep it steady.

    Start position
  • Your legs should be about two feet in front of you, knees bent and your arms out on the bench for balance.

    End position
  • Lower your hips down while keeping your shoulder blades on the bench.
  • Thrust your hips back up to the start position, remembering to squeeze your glutes.

Why I Love This Exercise:

This exercise targets the muscles in your glutes and hamstrings, the muscles that you want to focus on to make your booty look good.  As an added bonus, this exercise also activates your abdominal and lower-back muscles, so it doubles as a core exercise too.

Sometimes Clients Say…

That their hamstrings cramp after a few reps.  That’s a sign that your glute muscles are weak, so they are recruiting your hamstrings to help you raise your hips.  If this is the case, modify the exercise by removing the weight and doing the hip raise motion on the floor rather than a bench.  As you get stronger, you will be able to build up to this exercise.

Make your trip to the gym an adventure.  Try out new exercises to challenge yourself and keep your body working.

Be healthy!

Lisa 😉

Want to Train with Me?

Local to Austin/Round Rock/Pflugerville?  Email me –  I offer personal training sessions at a private gym:  $70 session.  That includes a customized suggested meal plan.  Spaces limited!

If you are interested in signing up for my online personal training programs, click here to order now: S.L.I. Method.  Monthly online training is $199/mo. and includes a customized suggested meal plan plus weekly workouts to do on your own based on the equipment available to you.

Buy your copy HERE

Lisa Traugott is a personal trainer, Mom’s Choice Award writer, original cast member of FOX/John Cena’s “American Grit” and has a monthly fitness column on She won Ms. Costa Rica Sports Model 2017 and her transformation story was featured in Muscle & Fitness Hers, Good Day Austin, Great Day Houston and Austin Woman Magazine. She blogs at and is passionate about her clients. (c) 2012-2019 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.

Leave a Reply

Your email address will not be published. Required fields are marked *