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Weighted Pelvic Raise (Barbell)

Hip thrust with additional weight or the barbell is also known by the names Weighted Glute Bridge, Barbell Glute Bridge, and Glute Bridge with Barbell. This exercise is particularly popular among female fitness enthusiasts.

In the traditional hip thrust, the movement is performed without additional weight. In the variation discussed here, the difficulty is increased by incorporating a barbell. It is essential to be mindful of the similarity and potential confusion with barbell hip thrusts. However, the latter requires not only a barbell but also a bench.

The muscles targeted in hip thrusts with added weight are the hamstring (Musculus biceps femoris), the gluteus maximus, and the semimembranosus. Additionally, the semitendinosus muscle receives intensive training. This exercise also engages the rectus abdominis, the muscles of the abdomen.

Executing the hip thrust with a barbell is a straightforward fitness exercise suitable for athletes at any training level. You only need a barbell.

Body position

Begin by lying flat on the ground, placing your feet about hip-width apart. The knees are slightly bent, creating a right angle between the lower and upper legs during the lift. Your head comfortably rests on the ground, with your gaze directed towards the ceiling. Position the barbell on the hip fold after gripping it shoulder-width in an overhand grip. Now, engage your gluteal muscles to initiate the hip thrust with the barbell.

The barbell should rest precisely on the hip fold, the point where the thighs and torso fold.

Movement execution

Lift your hips above the heels. Exhale during the upward movement and halt the motion only when your entire body forms a straight line from shoulders to knees. Ensure that the knees do not extend beyond the toes, and the distance between your feet remains approximately hip-width. After a brief pause, contract your glutes and slowly lower the hips back to the starting position. You can either briefly rest the buttocks or stop just above the ground. Throughout the entire exercise, the barbell remains on the hip fold, and although the arms and back move, they should never be bent or curved.

Stressed muscles and common mistakes

In principle, the barbell hip thrust exercise is suitable for beginners as well. However, there are various pitfalls that you should avoid with the help of the following tips.

✅ Curving the back: During barbell hip thrusts, the back must always maintain a straight posture. By engaging the abdominal muscles, you can prevent curving of the back. At the same time, it is important not to adopt an excessive arch in the lower back.

✅ Hovering feet: When lacking mastery of the technique in weighted hip thrusts, one often lifts the feet slightly. However, the entire sole of the foot should remain on the ground to draw strength mainly from the heels.

✅ Head in suspension: The head should stay on the ground throughout the entire exercise. With increased difficulty, many athletes tend to lift their heads off the ground.

✅ Leg positioning inward or outward: During the movement, the knees may slightly press inward and tend towards the center. However, ensure that the legs maintain a hip-width position throughout the entire exercise. There should be no excessive outward alignment. The movement should develop linearly towards the feet.

✅ Weight on the toes: During barbell hip thrusts, the force should always rest on the heels to target the training stimulus on the intended muscles. Those who primarily load the toes will engage the thighs more.

✅ Knees surpassing the toes: In the barbell hip thrust exercise, the knees should not extend beyond the toes.