GLUTES · COMPOUND
Hip Thrust
A supported hip-extension exercise performed with the upper back against a bench.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentBarbell, Bench
DifficultyBeginner · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Position the upper back securely against a bench and place the load over the hips.
- Brace and drive through the feet to extend the hips.
- Finish with the hips fully extended without over-arching the back.
- Lower under control.
Tips
- Keep the chin gently tucked and ribs controlled.
- Use a pad between the bar and hips when needed for comfort.
Common mistakes
- Overextending the lower back at the top.
- Placing the feet so far away that the hamstrings dominate the movement.
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