•• Intermediate Power Foundation
Hip Thrust (Barbell)
Why This Matters for Boxing
Explosive hip extension — the foundation of power for every punch. The hip thrust isolates the glutes, which are the biggest muscle in the power chain. Stronger glutes = harder punches, better footwork, and more explosive movement.
How To Do It
- 1Sit on the ground with your upper back against a bench.
- 2Roll a barbell over your hips (use a pad).
- 3Drive your hips upward until your body forms a straight line from shoulders to knees.
- 4Squeeze your glutes hard at the top.
- 5Lower with control — don't just drop.
Sets
3
Reps
12
Rest
45s
Pro Tips
- Squeeze at the top for 2 seconds — that's where the money is.
- Keep your chin tucked to avoid hyperextending your back.
- If no barbell, use a heavy dumbbell across your hips.