Barbell Hip Thrust

The barbell hip thrust is a strength exercise where you drive your hips upward against a loaded barbell while your upper back rests on a bench. It mainly targets your glutes, with your hamstrings helping out.

Sit on the floor with your upper back against the side of a sturdy bench. Roll a loaded barbell over your legs until it sits across your hips, just above your hip bones. Plant your feet flat on the floor about shoulder-width apart, knees bent, shins roughly vertical. Grip the bar on each side for stability.

Brace your core and push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top. Lower your hips back down under control, then repeat.

Take a breath in at the bottom, brace your midsection as if you are about to be tapped in the stomach, then exhale as you thrust up. To make it easier, start with bodyweight hip thrusts or a lighter load. To make it harder, add a short pause at the top while keeping your glutes engaged.

Fault: Hyperextending the lower back at the top. Fix: Stop when your shoulders, hips, and knees form one straight line and finish the rep by squeezing your glutes, not by arching your spine.

Fault: Pushing through the toes and letting the knees cave inward. Fix: Drive your weight through your heels and keep your knees tracking over your toes throughout the lift.

Fault: Setting up with the feet too far forward or too far back. Fix: Position your feet so your shins are nearly vertical at the top; this lets your glutes do the work without stressing your lower back or knees.