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Venva

Hip thrust

Works the glutes. Equipment: Barbell + bench.

Hip thrust, start position
Fig. 1 — Start
Hip thrust, end position
Fig. 2 — End

Step by step

  1. 01Upper back on the bench, bar on hips.
  2. 02Drive hips to full extension.
  3. 03Chin tucked, squeeze at the top.

Common mistake

Over-arching instead of squeezing glutes.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.