Hip thrust
Also called Bench hip thrust, Elevated glute bridge
The hip thrust is a glute bridge with your upper back resting on a bench, which gives you a longer range of motion. Expect your glutes to work hardest, with your hamstrings, quads and abs joining in. Start it when the Glute bridge feels easy. Tuck your chin, drive your hips up through your heels and finish with your ribs down so you do not arch your lower back. A backpack in your lap adds weight when you need it. When it feels easy, move on to the Single-leg hip thrust.
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How to do it
- Sit in front of a stable bench and rest your upper back against its edge.
- Plant your feet flat, hip-width apart, and tuck your chin.
- Drive your hips up through your heels until your body is a flat line.
- Squeeze your glutes at the top, then lower your hips slowly.
Form tips
- Upper back against the bench, feet hip-width.
- Drive your hips up through your heels, chin tucked.
- Squeeze your glutes on top, ribs down, don't over-arch.
Common mistake
- Arching your lower back at the top instead of extending your hips.