How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Hip Thrust
The glute builder. Pad the bar. Own the lockout.
Glutes · Hamstrings · Barbell, Bench
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Hip Thrust Instructional Video
Bret Contreras · Glute Guy
How to handle weight
You can usually load this more than a squat. Own a one-second pause at the top. If you cannot pause, it is too heavy.
Usual programming
3–4 × 6–12.
Caution
Pad the bar. Ribs down at the lockout so it is not a lumbar backbend. Chin tucked. Stop if the low back takes over.
Setup
Upper back on a bench, bar over hips, drive through heels, ribs down at the top.
Cues
- Chin tucked
- Full hip lockout
- Pause
Common mistakes
- Overarching the lumbar
- Bar rolling
- Tiny range
Home swap
Glute bridge
