GlutesIntermediate
Barbell Hip Thrust
How to do it
- 1
Sit with your upper back against a bench and a padded barbell over your hips.
- 2
Plant your feet hip-width apart so your shins are vertical at the top.
- 3
Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- 4
Squeeze your glutes at the top, then lower with control.
Common mistakes
- Arching the lower back instead of extending the hips.
- Feet too far away, shifting work to the hamstrings.
Tips
- Tuck your chin and keep your ribs down at the top.
- Use a bar pad or towel for comfort.
Alternatives
More glutes exercises
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