Barbell Hip Thrust

How to do it

1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Common mistakes

• Arching the lower back at the top instead of extending the hips.
• Feet too far out — the hamstrings take over.

Tips

• Chin tucked, ribs down; at the top your shins are vertical.
• Hold 1–2 seconds at the top, squeezing your glutes.