Hip Thrust (Barbell)

Setup

Sit on the floor with your upper back against a bench, feet flat on the ground hip-width apart. Roll a barbell over your legs to rest in the crease of your hips, holding it in place with both hands.

How to do it

1. Drive through your heels to lift your hips until your torso forms a straight line from shoulders to knees.
2. Squeeze your glutes hard at the top and hold for a brief pause.
3. Keep your chin tucked and core braced throughout the movement.
4. Lower your hips under control until the plates almost touch the ground.
5. Keep your knees aligned with your toes, preventing them from caving inward.

Watch out for

• ✗Overextending the lower back at the top instead of using the glutes to create the lift.
• ✗Pushing through the toes rather than the heels, which shifts focus away from the glutes.
• ✗Placing feet too close or too far from the body, reducing glute activation and power.