Movement overview

The hip thrust is a compound exercise primarily targeting the gluteus maximus, with secondary activation of the hamstrings and quadriceps. It involves extending the hips against resistance while keeping the upper back supported on a bench or platform.

Step-by-step cues

1. Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
2. Place a barbell over your hips, using a pad for comfort if necessary.
3. Brace your core and drive through your heels to lift your hips upward.
4. Extend your hips until your thighs are parallel to the floor and your body forms a straight line from shoulders to knees.
5. Pause at the top of the movement, squeezing your glutes tightly.
6. Lower your hips back down to the starting position in a controlled manner.

Technical tips

• Ensure that your feet are positioned shoulder-width apart for optimal stability.
• Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
• Focus on engaging your glutes rather than hyperextending your lower back at the top of the lift.
• Control the descent to maximize muscle tension and prevent injury.
• Start with lighter weights to master form before progressing to heavier loads.