Hip Thrust
- Intermediate
- Gym
The barbell hip thrust is done with your upper back braced on a bench, a barbell over your hips and your feet planted hip-width with knees bent. Bracing on a bench instead of the floor gives the hips a longer range than a glute bridge while it drives the glutes and hamstrings. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Glutes, Hamstrings
- Equipment
- Barbell, Bench
- Logged as
- Weight and reps
How to
- Sit with your upper back on a bench, bar over your hips.
- Plant your feet hip-width, knees bent.
- Drive your hips up until your thighs and torso are level.
- Squeeze your glutes at the top, then lower with control.
Form cues
- Wedge your shoulder blades against the bench edge.
- Exhale hard as you drive your hips up.
- Keep your chin tucked toward your chest.
Common mistakes
- Bench slips or shifts during the set. Brace the bench against a wall or rack.
- Weight shifts onto the toes. Push through your heels instead of your toes.
- Neck cranks back, chin lifts up. Tuck your chin and keep your neck neutral.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon