Exercise guide

How to do hip thrust

Glutes · hamstrings

Hip thrust starting position — correct set-up before the first rep
Start
Hip thrust finished position — the end of one repetition
End of rep

Step by step

  1. Sit on the floor with your upper back against a bench, bar over the hips with a pad on it.
  2. Plant your feet about shoulder width so the shins finish vertical at the top.
  3. Drive through the heels and push the hips up until the torso is parallel to the floor.
  4. Squeeze the glutes hard for a full second at the top, then lower for 2 seconds.

The cue that matters

CueTuck the chin and keep the ribs down. If you feel it in the lower back, you're over-extending at the top.
AvoidHyperextending the spine at the top instead of finishing the rep with the glutes.

Where this sits in the split

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