Posterior Chain · Intermediate

Hip Thrust

The most direct way to load the glutes heavily.

How to perform it

1. 1Sit with the upper back against a bench and the bar across the hips.
2. 2Set the feet flat with the shins vertical at the top.
3. 3Drive the hips up until the torso is level with the knees.
4. 4Lower under control without dumping the weight.

Coaching notes

• Tuck the chin and keep the ribs down.
• Use a pad on the bar for comfort.