Is this better than a standard barbell hip thrust?

The landmine version follows a slight arc rather than a vertical path, which some lifters find more comfortable for the lower back and easier to set up alone.

Where should the bar be placed on my hips?

Place the bar in the natural crease where your legs meet your torso. Always use a bar pad to prevent the metal from pressing uncomfortably into your pelvic bones.

What if the barbell keeps sliding to one side?

Ensure you are centered on the bench and that your feet are symmetrical. Gripping the end of the bar with your hands can also help stabilize the load during the set.

Landmine Hip Thrust Guide: Master the Glute Builder

Learn how to perform the landmine hip thrust with proper form. A stable and effective alternative to the barbell hip thrust for building stronger glutes.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Hamstrings
Adductors
Core

Related Guides

Glutes · Legs