How to do a barbell hip thrust

glutes, hamstrings

Muscles worked
glutes, hamstrings
Where
At the gym
Equipment
  • Bench

How to do it

  1. Sit with your upper back against the bench, a padded bar across your hips, feet flat about hip-width apart.
  2. Tuck your chin, drive through your heels and lift your hips until your body is flat from shoulders to knees.
  3. Squeeze your glutes for a second at the top, then lower your hips with control.
Common mistake

Arching the lower back instead of finishing with the glutes.

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