02/13/2026
One of our all-time favourite (and absolutely deadliest) hip thrust variations…
Pause Barbell Hip Thrusts 👏🔥
If you want stronger glutes and a more powerful lockout, this is it
Why the Pause Barbell Hip Thrust is a game changer⬇️
1️⃣ Builds serious lockout strength
By pausing at full hip extension, you eliminate momentum and force your glutes to do all the work at the top. This directly improves your max strength in regular hip thrusts.
2️⃣ Increases time under tension
A 3-second pause per rep dramatically increases muscle stimulus without needing extra volume. More time under tension = more growth potential.
3️⃣ Improves mind–muscle connection
Holding the contraction forces you to actively squeeze your glutes instead of just “moving weight.” Better connection = better activation.
4️⃣ Eliminates ego lifting
You cannot rush through heavy weight with a strict pause. It keeps form tight and honest.
5️⃣ Strengthens end-range hip extension
That top position is where a lot of people are weakest. Pauses build strength exactly where you need it.
6️⃣ Improves pelvic control & glute engagement
Holding the top position reinforces proper posterior pelvic tilt and prevents overextension through the low back.
7️⃣ Transfers to other lifts
Stronger glute lockout carries over to squats, deadlifts, sprinting, jumping — anything explosive.
How we do it⬇️
Don’t rush your reps‼️
At the top:
1 Mississippi… 2 Mississippi… 3 Mississippi = ONE rep.
Reset.
Control down.
Drive up.
Pause again.
Repeat that for every single rep and your glutes will be on 🔥
⸻
Pictured in video:
Pause Barbell Hip Thrust (3-sec pause at top)
300lbs for 3x5
My facial expressions say it all 🤣🥲
Strength isn’t built by moving weight fast.
It’s built by owning every inch of the movement💪
