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
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.
Watch how to perform it
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