Hip Thrust
Barbell Hip Thrust, Loaded Glute Bridge
Glutes
Hinge
Compound
Beginner
Set it up
Sit on the floor with your shoulder blades against the long edge of a bench.
Roll the loaded bar over your hips and put a pad between the bar and your hip bones.
Set your feet hip-width and far enough out that your shins are vertical at the top.
Tuck your chin and take a breath.
What I say while you lift
Drive through your heels and finish with your ribs down.
Squeeze your glutes hard for a full second at the top.
Keep your chin tucked so your eyes travel with the bar.
Lower under control until your hips are just off the floor.
What goes wrong
Finishing with the low back instead of the glutes, so the ribs flare.
Feet parked too far forward, which hands the work to the hamstrings.
Bouncing the bar off the floor to keep the set going.
2012
default tempo
Exhale as you lock out at the top, breathe in on the way down.
breathing
Before you load it
Use a real hip pad once the bar passes bodyweight — a folded towel is not enough.
Loading a bar across the hips is not appropriate during pregnancy; a single-leg glute bridge keeps the pattern.