The barbell hip thrust is the main glute exercise: your hips rise against the load, and your glutes work in full contraction.
1Starting position2End position
Setup
Sit on the floor with your back to a bench, bottom of your shoulder blades on its edge. Roll the bar into the crease of your hips with a pad under it. Feet hip-width, knees bent so your shins are vertical at the top.
Execution
Sit on the floor with a bench behind you, roll the bar onto your hips — use a pad — and lean your shoulder blades onto the bench.
Exhale, drive through your feet and lift your hips to a straight line from shoulders to knees, squeezing your glutes.
Inhale and lower your hips slowly; don't drop the bar onto your hips.
Common mistakes
Arching your lower back at the top — tuck your hips and look forward, not at the ceiling.
Feet too far or too close — your shins should be vertical at the top.
Pushing through your toes — drive through your heels and mid-foot.
Stopping short of full hip extension — at the top, knees to shoulders make a straight line.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
