Hip Thrust

Maximum glute activation in the shortened position; low joint stress.

• Compound
• Barbell
• Beginner

How to do it

• Shoulder blades on the bench, chin tucked
• Drive through your heels and squeeze your glutes at the top
• Pelvis tucked: do not hyperextend your lower back
• Pause 1 s at peak contraction

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Drive up for 1 s to full extension, squeeze 1–2 s at the top, lower for 2 s

Common mistakes

• Hyperextending your lower back instead of extending your hips
• Not reaching full hip extension
• Positioning the bar badly and cutting the range because it is uncomfortable

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads

Alternatives

• Cable Glute Kickback
• Barbell Back Squat
• Romanian Deadlift