Zirv Fitness
Strength exercise

Pause Barbell Hip Thrust

How to do it

  1. Set up with your upper back against a bench and a barbell across your hips.
  2. Drive your hips up by squeezing your glutes.
  3. Pause at the top for 2-3 seconds with your glutes fully contracted.
  4. Slowly lower your hips back down.
  5. Keep your chin tucked and ribs down throughout.
  6. The pause eliminates momentum and increases glute activation.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Related Glutes exercises

Arm Swings (Horizontal)Arm Swings (Vertical)Axle DeadliftBand DeadliftBand Romanian DeadliftBarbell Stiff Leg Deadlift
Type
Strength
Equipment
Barbell, Bench
Primary muscles
Gluteus Maximus, Biceps Femoris
Measured in
Reps and weight