Hip Thrust

Driving the hips up against load with the upper back on a bench — the most direct way to load the glutes heavy.

Setup

Upper back on a bench edge, feet flat about hip-width, weight across the crease of the hips (pad it).

How to do it

1. Drive through the heels and squeeze the glutes to lift the hips.
2. Finish with hips fully extended — body a straight line from shoulders to knees, shins vertical.
3. Chin tucked, ribs down; do not arch the lower back to finish.
4. Lower under control and repeat without bouncing.

Common mistakes

• Overarching the back instead of extending the hips.
• Feet too far out (hamstring cramp) or too close (quad takeover).
• Half-height reps — full lockout with a deliberate squeeze is the point.

Scale it

Easier: Bodyweight hip thrusts or glute bridges from the floor.

Harder: Add load, pause 2 seconds at the top, or work single-leg.

Pairs well with