Legs · 3–1–1
Hip Thrust
Learn Hip Thrust with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Gluteus maximus.
- Equipment
- Barbell, plates, bar pad, and flat bench
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Gluteus maximus
SUPPORTING MUSCLES
Hamstrings · Adductors · Core stabilizers
Setup
- Support the upper back on the bench edge and place a padded bar across the hip crease.
- Set the feet about hip-width and flat so the shins approach vertical at the top.
- Tuck the chin slightly, keep the ribs down, and secure the bench and plates.
Execution
- Lower the hips for about three seconds while the upper back and bar remain secure.
- Drive the heels down and use the glutes to raise the hips.
- Finish with the shoulders, hips, and knees nearly aligned while the ribs stay down.
- Contract the glutes briefly, then lower under control without hyperextending the lower back.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- The lower back hyperextends and the ribs flare at the top.
- The feet are too far or too close for stable knee alignment.
- The bar is not padded securely or the bench moves during the set.
Safety
- Adjust the pivot, seat, restraints, and safety stops and confirm the weight stack remains secure throughout.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
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