Glutes
Hip Thrust
Beginner
Barbell
Compound
Glutes
How to do it
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Sit on the floor with your upper back against the side of a flat bench.
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Roll a padded barbell over your hips into the crease.
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Bend your knees so your feet are flat and hip-width apart.
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Tuck your chin, brace your core, and drive your hips upward.
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Rise until knees, hips and shoulders form a straight line and squeeze the glutes.
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Lower under control without dropping your hips to the floor.
Common mistakes
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Arching the lower back to chase extra height.
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Feet too close to the hips so the quads take over.
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Craning the chin toward the ceiling and straining the neck.
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Never pausing to squeeze the glutes at the top.
Tips
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Use a thick bar pad so the load does not bruise your hips.
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A bench around 40 cm tall gives the most comfortable angle.
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Hold the top for two seconds per rep for a real glute burn.
Secondary muscles
Alternatives
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