Barbell Hip Thrust

The technique.

1. 01

   Sit on the floor with your upper back against a bench, a padded barbell across your hips.

2. 02

   Feet should be flat on the floor, about shoulder-width apart, knees bent.

3. 03

   Drive through your heels, lifting your hips towards the ceiling, squeezing your glutes.

4. 04

   Form a straight line from your shoulders to your knees at the top of the movement.

5. 05

   Slowly lower your hips back down to the starting position with control.

What goes wrong.

• ×Arching the lower back excessively at the top, rather than extending hips.
• ×Not achieving full hip extension, failing to fully contract the glutes.
• ×Pushing through the toes instead of the heels, reducing glute activation.
• ×Letting the knees cave inwards, losing stability.
• ×Rushing the eccentric phase, losing tension and control.