Exercises

Barbell hip thrust

Extend the hips with your upper back supported and a padded barbell over the hip crease.

Hip thrust with padded barbell, upper back on a low bench and feet planted.

Barbell · Stable bench · Hip pad

Source: PureGym · Barbell Hip Thrust

Step by step

  1. Secure a stable bench, fit collars and place a hip pad beneath the bar; begin with a light load.
  2. Position the lower shoulder-blade area against the bench and centre the padded bar over the hip crease.
  3. Hold the bar steady, brace your torso and push through both feet to lift the pelvis.
  4. Stop with shoulders, hips and knees aligned, then lower slowly without arching your lower back.

Common mistakes

  • Placing an unpadded bar on the abdomen.
  • Hyperextending the back or using a bench that slides.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.