Hinge
Barbell Hip Thrust
What it works
Mainly: Glutes. Also: Hamstrings, Core.
Setup
Upper back against a bench, bar across the hips with a pad, feet flat and far enough forward that your shins are vertical at the top.
How it goes
Drive through the heels until your body makes a straight line from knees to shoulders. Squeeze, then lower under control.
Two things people get wrong
- Over-extending at the top and arching the lower back instead of finishing with the glutes.
- Feet too close, which turns it into a quad exercise.
If the kit’s busy
Glute bridge from the floor, bodyweight or with a dumbbell.
Also written as: Hip Thrust
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.