# Barbell Hip Thrust

URL: https://heatsy.app/ex/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: Glutes

## Muscles

- Main: Gluteus Maximus
- Helps: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Deltoid, Pectoralis Major, Serratus Anterior, Trapezius, Erector Spinae, Multifidus, Internal Oblique, Transversus Abdominis, Tibialis Anterior

## Equipment

- Barbell
- Flat Bench

## Technique

1. Sit with your upper back against a bench and the weight across your hips.
2. Place feet flat, knees bent, shins vertical at the top.
3. Drive through the heels and lift your hips until your torso is level.
4. 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.