Hip Thrust - Staggered Stance (Barbell)

Set up for hip thrust. Place one foot slightly forward (kickstand). Thrust up. Targets the working leg glute intensely.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

barbellbench

Staggered

Lying

repsweight

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

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 directly above your hips.
Step 2Position Your Feet
- Place one foot flat on the ground, ensuring your knee is aligned with your ankle.
- Extend the other leg straight out in front of you, keeping it elevated off the ground.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your shoulder blades retracted and your back straight.
Step 4Lift Your Hips
- Drive through the heel of the foot that is on the ground, lifting your hips towards the ceiling.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
Step 5Lower Your Hips
- Slowly lower your hips back down towards the ground, maintaining control throughout the movement.
- Avoid letting your lower back sag; keep your core engaged.
Step 6Repeat
- Perform the desired number of repetitions on one side before switching to the other leg.
- Ensure you maintain proper form with each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully roll the barbell off your hips and set it aside.
- Stand up slowly, ensuring your back remains straight as you do so.