Barbell Hip Thrust

Execution

1. Set both feet flat, hip-width apart, far enough out that your shins are vertical at the top.
2. Tuck your chin, look toward your knees and keep that gaze for the whole set.
3. Exhale, squeeze your glutes and drive your hips up until your body forms one line from shoulders to knees.
4. Hold one beat at the top with your ribs down rather than arching the back for more height.
5. Inhale and lower over 2-3 seconds, brushing the floor before the next rep.
6. At the end of the set put the bar down on the floor before you roll out from under it, never sit up with it still on you.
7. If the lower back complains, take the bar off and go back to the floor bridge.

Quick cues

• Chin down, eyes on your knees.
• Vertical shins at the top.
• Ribs down, do not arch.
• Squeeze like you are pinching a banknote.
• The bench goes against the wall.

Common faults

• Fault: Craning the neck and arching the back for extra height

  Fix: Tuck the chin toward your knees, pull the ribs down and stop where the body makes one straight line.

• Fault: Feet set too far away so the hamstrings take the whole load

  Fix: Walk the feet in until the shins are vertical at the top, and check it with a photo from the side.

• Fault: The bench sliding away during the set

  Fix: Push the bench against a wall or into a corner before you load the bar.

• Fault: Skipping the pad, so the bar bruises the hip bones

  Fix: Wrap a thick pad or a folded towel around the bar before you roll it into place.