How to do the Hip Thrust, step by step
- Sit with your upper back against the bench and roll the padded bar over your hips.
- Plant your feet flat, hip-width, knees bent.
- Brace your core and keep your chin slightly tucked.
- Drive your hips up until your torso and thighs form a straight line.
- Pause briefly and lower your hips under control.
Common mistakes and how to fix them
- Arching at the topribs down, tuck your pelvis slightly
- Shins not vertical at the topmove your feet forward or back as needed
- Pushing through your toesdrive through your heels and midfoot
How to scale the Hip Thrust
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Glute Bridge on the floor
- Hip Thrust with no weight
- Dumbbell Hip Thrust
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.