Barbell Hip Thrust

Work on that ‘ASS’ without getting bigger Thighs

Nicely shaped ‘ASS’s’ are becoming the major talking point with most females these days. They are even the talking point of most everyday magazines that people are reading.

BUT all I ever seem to read is SQUATS & LUNGES! Are these really the BEST and only exercises to shape your ‘ASS’?

Firstly let me explain this is not a post against Squats & Lunges as they should be included in most people’s programs, BUT……….

There is an exercise which really targets your Glutes (Bum) and many people don’t know about it or they just don’t know of its benefits.

One of the main complaints I hear from females with Squats & Lunges is ‘I don’t want my thighs to get bigger’ WELL this exercises let’s you work your Glutes without working your Quads (thighs).

Let me introduce you to the……. BARBELL GLUTE BRIDGE

Barbell Hip Thrust

How to Perform:
1) Begin seated on the ground with a loaded barbell over your legs. Using a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
2) Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
3) Extend as far as possible, reverse the motion to return to the starting position.

Extra Tips – Once at the top of the movement really squeeze those glutes, hold for 1 to 2 seconds before returning to start position.

I would recommend starting with a light weight and perform 3 sets of 12 reps and working up from there. Don’t be scared to add more weight though, this exercise will NOT make your thighs bigger!

If it’s your very first time performing this exercise you might even want to start by performing without any weight at all.

Once you get the hang of the BARBELL GLUTE BRIDGE and have had this in your program for a good 6-8 weeks you could try a slightly more advanced exercise……. BARBELL HIP THRUSTS!

Barbell Glute Bridge

I am not going to discuss BARBELL HIP THRUSTS because people have the tendency to just jump straight into the more advanced exercises. Once you have really nailed the technique and added some weight to your Barbell Glute Bridge feel free to drop me an email ( and I will be happy to explain the Barbell Hip Thrust to you.

FINAL MESSAGE – Don’t exclude Squats & Lunges as they really do have there place AND your thighs won’t get ‘Massive’ unless you’re lifting very heavy weights and eating alot of food. BUT do your ‘ASS’ a favour and add this exercise to your program.

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Thank You!

—Chris ‘ASS‘ Morris

P.S I have just added a reviews and star rating section to the Clear Fitness Facebook page. I would really appreciate if you would head over there and leave me and/or the company a review –

author: Jordan Thursby

Owner and personal trainer at Clear Fitness.