Hamstrings & Glutes Intermediate

Hip Thrust

  • Glutes
  • Hamstrings
  • Core

Barbell · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Place your upper back against a secured bench and a padded bar across your hip crease.

  2. Plant your feet so your shins are roughly vertical at the top.

  3. Lift your hips until your torso and thighs form a near-straight line.

  4. Lower your hips under control, keeping the bar steady with your hands.

Key cues

  • Keep your chin gently tucked.
  • Finish by squeezing the glutes.
  • Keep ribs from lifting away from the pelvis.

Common mistakes

  • Overarching the lower back at the top.
  • Using an unsecured bench.
  • Placing the feet too far away to keep control.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.