Hip Thrust

Set-up

• Sit on the floor with your upper back against the long side of a bench.
• Roll a padded barbell over your hips and place your feet flat, about hip-width apart.

How to do it

1. Drive through your heels to lift your hips until your body is flat from shoulders to knees.
2. Squeeze your glutes hard at the top.
3. Lower your hips under control until they are just above the floor.

Coaching cues

• Keep your chin tucked and your ribs down.
• At the top, your shins should be roughly vertical.

Common mistakes

• Arching the lower back to get the hips higher.
• Pushing through the toes instead of the heels.

Safety

• Use a bar pad or a folded mat across your hips.