Hip thrust

Gluteus maximus; hamstrings to a lesser extent.

Hip thrust: Bottom
Bottom
Hip thrust: Top
Top
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How to do it

  1. Sit on the floor with your upper back (below the shoulder blades) against a bench.
  2. Roll the bar to your hips (use a pad). Feet hip-width apart, knees bent.
  3. Push through your heels and raise your hips until your torso is parallel to the floor.
  4. At the top, squeeze your glutes for 1 s with your chin towards your chest.
  5. Lower under control.

Cues

  • At the top: shins vertical, knees at 90°.
  • Eyes forward/down (chin tucked), not at the ceiling.
  • The movement comes from the hips, not the back.

Common mistakes

  • Arching the lower back to get higher.
  • Pushing through your toes.
  • Looking at the ceiling.

Finish at the top with a posterior pelvic tilt (tuck your tailbone) and closed ribs. If you feel it in your lower back, you've gone too high with your back.

Photos: free-exercise-db (public domain).

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