Barbell Hip Thrust
Also known as: Hip Thrust, Glute Bridge Thrust, Glute Drive, BB Hip Thrust, Glute Thrust, Barbell Glute Bridge Thrust, Hip Thrusts
Body region
Muscles
Main
Helps
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Adductor Magnus
- Biceps Femoris
- Semitendinosus
- Semimembranosus
Holds
Equipment
Technique
- Sit with your upper back against a bench and the weight across your hips.
- Place feet flat, knees bent, shins vertical at the top.
- Drive through the heels and lift your hips until your torso is level.
- Lower the hips under control.
Cues
- Tuck the chin and keep the ribs down.
- Squeeze the glutes hard at the top.
- Pad the bar and make sure the bench cannot slide.
Common mistakes
- Overarching the lower back at the top.
- Pushing through the toes.
- Setting the feet so far away that the hamstrings take over.