Barbell Hip Thrust
Upper back on a bench, bar over the hips; drive the hips up to a straight line and squeeze the glutes.
How to do it
Setup
Upper back on a bench, bar padded across the hips, feet planted hip-width; chin tucked.
Steps
- Drive through the heels to full hip extension.
- Squeeze the glutes hard at the top, ribs down.
- Lower the hips with control.
Common mistakes
Arching the lower back at the top: finish with the glutes, ribs stay down. Feet too far: the hamstrings take over; shins vertical at the top. Head thrown back: keep the chin tucked.
Breathing
Exhale driving up, inhale lowering.
