Hip Thrust

A barbell glute exercise performed with your upper back against a bench, thrusting your hips upward for maximum glute activation and strength.

Instructions

1. Sit with your upper back against a sturdy bench or platform.
2. Position the barbell directly over your hips, resting on your upper thighs.
3. Place your feet flat on the floor directly under your knees, shoulder-width apart.
4. Drive through your heels and push your hips upward until your body forms a straight line from knees to shoulders.
5. Pause briefly at the top and squeeze your glutes hard.
6. Lower your hips back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Tips

• Use a pad under the barbell for comfort on your hip bones.
• Drive through your heels, not your toes.
• Maintain a neutral spine and avoid over-arching your back.
• Keep your glutes engaged throughout the entire range of motion.
• This exercise requires proper setup and form for optimal results.