All exercises
Hip thrust
Loads the glutes hardest at the top, where squats and deadlifts are easiest.
- Starting point
- Muscles worked
- Glutes, Hamstrings
- Equipment
- Barbell, bench, bar pad
How to do it
- 1
Sit on the floor with your upper back against a bench and a padded bar over your hips.
- 2
Plant your feet flat, about hip width apart, so your shins are vertical at the top.
- 3
Tuck your chin and drive through your heels to lift your hips.
- 4
Stop when your body is flat from shoulders to knees and squeeze your glutes.
- 5
Lower under control until your hips are just above the floor.
What to think about
- “Chin tucked, ribs down”
- “Shins vertical at the top”
- “Pause and squeeze”
Common mistakes
- Arching the lower back to get higher
- Feet too far out, which shifts work to the hamstrings
- Rushing the top