Back to Exercises
Advanced
Barbell Hip Thrust
muscle building and strength
legsBarbellBench
Instructions
- 1Sit on floor with upper back against bench, barbell across hips
- 2Drive hips upward until body forms straight line from shoulders to knees
- 3Squeeze glutes at top of movement
- 4Lower hips slowly with control
- 5Repeat for desired repetitions
Coaching Cues
- Keep chin tucked and core engaged
- Focus on glute contraction, not lower back
- Maintain neutral spine throughout movement
Common Mistakes
Overextending lower back
Fix: Stop when hips align with shoulders and knees
Not using full range of motion
Fix: Lower hips completely between reps
Breathing
Exhale when thrusting up, inhale when lowering
Recommended Reps
3–4 sets of 8–12 reps
Safety Notes
- • Use pad on barbell for comfort
- • Start with light weight to master form
- • Stop if you feel lower back pain
