exerciseIntermediateGym
Barbell Hip Thrust
The king of glute exercises. Maximum glute activation with heavy loading.
10 min120 views4 saved
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Setup & steps
- 1Sit on the floor with upper back against a bench
- 2Roll the barbell over your hips (use a pad)
- 3Drive through your heels and squeeze the glutes at the top
- 4Lower with control and repeat
Coaching cues
- Chin tucked, gaze forward
- Full hip extension with a 1-second pause
- Control the eccentric (about 3 seconds)
- Knees track in line with toes
Common mistakes
- Hyperextending the lower back
- Feet too close to the bench
- Bouncing out of the bottom
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