Hip Thrust (Trap Bar)

A glute-focused pressing movement performed with your back against a bench, emphasizing hip extension and maximum glute activation.

Instructions

1. Sit with your back against a bench, knees bent and feet flat on the floor hip-width apart.
2. Position the trap bar across your hips and hold both handles with a neutral grip.
3. Keep your chest upright and core engaged.
4. Press through your heels and extend your hips until your torso is parallel to the ground.
5. Squeeze your glutes hard at the top of the movement.
6. Lower back down under control and repeat.
7. Keep constant tension on the glutes throughout.

Tips

• Full range of motion is essential; lower until your hips nearly touch the bench.
• At the top, achieve full hip extension and maximum glute contraction.
• The neutral grip is more comfortable than a barbell loaded on the hips.
• Pause briefly at the top for maximum glute activation.
• This movement is excellent for isolated glute development and hip strength.