Barbell Hip Thrust

Use a flat bench and a barbell with plates. Place a pad on the bar (hip thrust pad or thick foam) for comfort. Position the bench behind you so the edge will sit across your mid–upper back (around the bottom of your shoulder blades). Load the bar evenly and use collars. Start lighter until you can control the top position without your low back taking over.

Sit on the floor with your upper back against the bench and the barbell across the crease of your hips. Bend your knees and place your feet flat on the floor about hip-width apart, toes slightly turned out. Grip the bar to keep it stable. Brace your core and keep your ribs down. Your chin should be slightly tucked and your gaze forward. Adjust your feet so that at the top position your shins are close to vertical and your knees track in line with your toes.

Inhale and brace. Drive through your heels and squeeze your glutes to lift your hips, keeping your ribs down and core tight. As you rise, hinge around your upper back on the bench while the bar travels straight up. Continue until your hips are fully extended and your torso is parallel to the floor, forming a straight line from shoulders to knees. Pause and squeeze your glutes hard for 1–2 seconds at the top without over-arching your low back. Exhale as you lower the bar under control back down until your hips are just above the floor (or lightly touch down), maintaining tension. Repeat for the desired reps.

• Keep “ribs down, core tight” to prevent your low back from taking over.
• Think “drive hips up and squeeze glutes,” not “lift with your back.”
• Aim for shins vertical at the top—adjust foot distance until it feels strong and glute-dominant.
• Use a brief pause at the top for better glute activation and control.
• Add load gradually, or progress with slower lowering tempo, longer pauses, or a mini-band around the knees for extra glute engagement.

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