Hip Thrust Mastery Guide

Bench height should let the shoulders rest with the hips starting just above the floor. Feet sit about 30 cm (12 in) in front of the bench so the shins are vertical at the top. Brace the ribs down, tuck the chin, and drive through the heels. A solid progression: bodyweight → banded → single-leg → dumbbell → barbell → heavier barbell. When form breaks, drop the load — the goal is a stronger glute, not a heavier ego lift.