How to Do Barbell Hip Thrust
Form Cues
- 1
Upper back on bench, bar padded across hips, drive through heels
- 2
Fully extend hip at top
- 3
Use a barbell pad to protect your hips from the bar
- 4
Keep your chin tucked slightly and eyes forward rather than looking up at the top of the movement
Common Mistakes
- ●
Not achieving full hip extension at the top — a partial range significantly reduces glute activation
- ●
Hyperextending the lower back at the top instead of stopping at full hip extension
- ●
Positioning feet too far from the hips — adjust so shins are close to vertical at the top of the movement
Equipment Variations
- ▸
Dumbbell hip thrust for lighter loading
- ▸
Glute bridge on floor as bodyweight regression
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Gear Recommendation
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