Barbell hip thrust

How to do it

1. Sit on the floor with your back against a bench and the bar over your hips.
2. Plant your feet firmly on the floor at hip width.
3. Push through your heels, extending your hips until your torso aligns with your thighs.
4. Squeeze your glutes at the top for a moment.
5. Lower your hips under control without fully resting on the floor.

Common mistakes

• Hyperextending the lower back at the top
• Pushing through the toes
• Not reaching full hip extension

Other variations

• Single-leg hip thrust
• Machine hip thrust