Legs
Landmine Hip Thrust
A controlled, hinge-focused variation that offers a stable and direct path to maximum glute activation.
How to perform.
Follow the sequence — setup is half the lift.
Position yourself on the floor perpendicular to the landmine barbell with your upper back supported against a stable bench.
Place the end of the barbell directly in the crease of your hips, using a thick pad or towel to protect your pelvis.
Plant your feet flat on the floor about shoulder-width apart so that your shins are vertical at the top of the movement.
Drive through your heels to extend your hips toward the ceiling while keeping your chin tucked and ribs down.
Squeeze your glutes hard at the peak of the movement, ensuring your torso forms a straight line from shoulders to knees.
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.
- Arching the lower back excessively at the top of the movement.
- Allowing the knees to cave inward during the upward drive.
- Placing the feet too far forward, which shifts focus to the hamstrings.
- Rising onto the toes rather than pushing through the heels.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.