Barbell hip thrust

Muscles worked

How to do it

1. Sit with the upper back against a bench edge, a padded bar over the hip crease.
2. Plant the feet hip-width so the shins will be vertical at the top.
3. Tuck the chin and drive through the heels to lift the hips until the body is straight from shoulders to knees.
4. Squeeze the glutes hard for a second, then lower under control.

Common mistakes

• Arching the lower back to get higher — ribs down, stop at full hip extension.
• Feet too far out (hamstrings take over) or too close (quads take over) — aim for vertical shins at the top.
• Looking at the ceiling — keep the chin tucked and the eyes forward.

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