WORKOUT OF THE DAY BARBELL HIP THRUST · JTFIT Performance Lab

WORKOUT OF THE DAY BARBELL HIP THRUST

Target

Glutes (primary)

Hamstrings (secondary)

Core stabilization

Setup

Upper back placed firmly on bench

Barbell centered across hips (use pad if needed)

Feet shoulder-width

Shins vertical at lockout

Execution

Drive through heels

Extend hips until torso is parallel to floor

Pause and squeeze glutes 1–2 seconds at top

Lower under control for 2–3 seconds

Do not hyperextend lower back

Programming

Strength

5 sets × 5 reps

2–3 minutes rest

Hypertrophy

4 sets × 8–12 reps

90 seconds rest

Finisher

1 set × 20 reps

Immediately followed by 20-second isometric hold at the top

Coaching Cues

Ribs down

Chin tucked

Drive through heels

Full glute lockout

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