Hip Thrust (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the ground with your upper back against a bench or platform.
   • Roll a barbell over your legs until it is positioned above your hips.
2. Step 2Position Your Feet
   • Bend your knees and place your feet flat on the ground, shoulder-width apart.
   • Ensure your feet are positioned so that your shins are vertical when you lift.
3. Step 3Engage Your Core
   • Engage your core muscles and squeeze your glutes to prepare for the lift.
   • Keep your shoulder blades retracted and your back straight.
4. Step 4Lift the Barbell
   • Drive through your heels and lift your hips towards the ceiling.
   • Extend your hips fully at the top of the movement, squeezing your glutes.
5. Step 5Lower the Barbell
   • Lower your hips back down towards the ground in a controlled manner.
   • Keep your core engaged and avoid letting your back sag.
6. Step 6Repeat
   • Repeat the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully roll the barbell off your hips and onto the ground.
   • Stand up slowly, ensuring your back remains straight.