Hip Thrust - Staggered Stance (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 directly above your hips.
2. 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.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body throughout the movement.
   • Keep your shoulder blades retracted and your back straight.
4. 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.
5. 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.
6. 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.
7. 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.