Hip Thrust

Technique

Sit with your upper back against a bench and a barbell or weight across your hips. Plant your feet flat and drive your hips upward until your body is horizontal, squeezing your glutes hard at the top. Lower your hips back down under control.

Steps

1. Sit with your upper back against the bench and position the padded barbell across your hip crease
2. Plant your feet flat about hip-width apart
3. Brace your core and drive through your heels to raise your hips
4. Reach a horizontal torso position and squeeze your glutes without overextending your lower back
5. Lower your hips under control

Common mistakes

• Placing the barbell too high on the abdomen
• Driving the hips up by arching the lower back
• Setting the feet too far forward or too close to the hips
• Allowing the knees to collapse inward

Variations

• Banded barbell hip thrust
• Single-leg hip thrust
• Paused barbell hip thrust
• Feet-elevated hip thrust

FAQ