Barbell Hip Thrust

Glutes · Barbell

How to do it

Upper back on a bench, bar over your hips with a pad, feet shoulder width with shins vertical at the top. Drive your hips up until your body is in line, **squeezing the glutes and tucking the pelvis**, without arching your lower back. Hold a second at the top: that is the exercise. You feel the glutes and only the glutes. The classic mistake is pushing with hamstrings and lower back; if you feel your back, tuck harder and lower the weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Legs, Core

See all 907 exercises