hinge · beginner
Hip Thrust
Also called: Bodyweight hip thrust, Bench hip thrust
20 Minute Glute Workout - Complexes | Hip Thrusts, RDLs & Sumos — Caroline Girvan · watch on YouTube
Coaching cues
- Shoulder blades on the bench edge
- Tuck your chin and look forward, not up
- Drive through your heels to full hip lockout
- Finish flat like a tabletop, squeeze for a second
Common mistakes
- Hyperextending the lower back at the top
- Setting the feet too far forward so the quads take over
- Cutting the range short of full hip extension
Easier: Glute Bridge, Single-Leg Glute Bridge
Harder: Barbell Hip Thrust