Legs
Barbell Hip Thrust
The premier compound movement for developing posterior power and maximal glute hypertrophy.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your upper back resting against the long edge of a stable weight bench.
Roll a loaded barbell over your legs until it sits directly in the crease of your hips.
Place your feet flat on the ground hip-width apart with your knees bent at roughly a ninety-degree angle at the top of the movement.
Drive through your heels to lift your hips toward the ceiling while keeping your chin tucked toward your chest.
Continue the ascent until your torso is parallel to the floor and your glutes are fully contracted at the peak.
Lower the weight under control until your hips are just above the floor before starting the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Hyperextending the lower back at the top of the movement
- Placing the feet too far forward and shifting the focus to the hamstrings
- Allowing the knees to cave inward during the ascent
- Lifting the head back and losing a neutral spine position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.