Hinge with a bench

Barbell Hip Thrust

Upper back on a bench. Bar on your hips. Drive until your body is a table. Pause. That is the lockout.

Hunter: A pad on the bar is not softness. It is how you actually finish the set. I use one.

Cues

Bench behind you. Upper back on the edge, not your neck.
Bar in the hip crease. Pad if you have one.
Chin tucked a little. Ribs down.
Drive through the heels. Squeeze at the top until you are a straight line from knees to shoulders.
Lower under control. Do not bounce off the floor.

Setup

Load a bar you can control for 8-10. If a barbell feels like a scene, a dumbbell on the hips or a glute bridge is the same pattern. Log the name. First Gym day 3 lists a hip thrust. This is that lift.

After the bridge

If you already own a glute bridge, this is the loaded version. 3 sets of 8-10. Pair with goblet squats and a carry. Log it. You do not need five glute machines after.

Machine swap

A hip-thrust machine is fine if the bar is a hassle. Log the machine so you do not compare it to a barbell week.

Common misses

Pushing the chin to the ceiling. Overarching instead of squeezing. Tiny pulses. Letting the bench slide. Also: loading every 45 because the person next to you did.

FAQ

How high?

Until your hips lock in a straight line. Higher is usually just your ribs cheating.

Log hip thrusts in the free Vitality Engine. Bar weight, every working set.

Create free account Log this in Engine

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