Barbell Hip Thrust

01Muscles used

Assisting roles include movement support and postural stability. Their contribution varies with form and load.

02See the movement

Illustrations are reproduced from the exercise guides. Select an image to enlarge it.

03How to perform

1. Secure the bench and practise unloaded first. Use light, evenly loaded plates, collars and thick padding; arrange help for loading or unloading as needed.
2. Support the upper back near the lower shoulder blades on the bench edge. Center the padded bar at the hip creases and steady it with both hands, keeping pressure off the neck.
3. Plant feet about hip-to-shoulder width, with shins roughly upright at the top and knees following toes. Brace and gently tuck your chin.
4. Exhale and raise pelvis and bar together until shoulders, hips and knees broadly align. Inhale and lower under control within a comfortable range; floor contact is optional.

04Technique cues

• Keep the whole feet planted, bench steady and pad centered on the same hip region.
• Move at the hips without lifting the ribs, arching the lower back or craning the neck.