hinge · beginner

Hip Thrust

Name: Hip Thrust — movement demo
Uploaded: 2026-09-07T00:00:00.000Z
Channel: Pariter
Description: Glute bridge: drive through the heels, squeeze

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

← All exercises