Barbell hip thrust
- Intermediate
- Barbell
Chin tucked, drive hips up to a straight line
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings
How to do it
- Upper back on the bench, bar over your hips (use a pad).
- Drive through your heels, raising your hips until torso and thighs align.
- Squeeze your glutes at the top and lower under control.
Common mistakes
- Hyperextending your lower back at the top (raise the hips, not the back).
- Pushing through your toes instead of your heels.
Tips
- Tuck your chin to your chest so you don't arch your neck.
- Pause 1s at the top, squeezing the glutes hard.
- Roll the bar over your hips while seated on the floor, then set your back on the bench: the setup is the hard part.