Barbell Hip Thrust

Setup

1. 01Place the upper back against a stable bench.
2. 02Roll the padded bar over the hips.
3. 03Set feet so shins are near vertical at the top.
4. 04Brace the ribs down and keep the chin slightly tucked.

Execution

1. 01Drive through the feet and extend the hips upward.
2. 02Finish when the torso is roughly parallel to the floor.
3. 03Squeeze the glutes without overextending the low back.
4. 04Lower under control until the hips are ready for the next rep.

Checkpoints

• -Top position comes from glutes, not lumbar arching.
• -Feet stay planted.
• -Knees track in line with feet.
• -Bar stays centered over the hips.

Common mistakes

• -Setting feet too far away and feeling only hamstrings.
• -Rib flare at the top.
• -Bouncing off the floor.
• -Using a bench that slides.