Tutorial: Barbell bench hip thrust

Barbell bench hip thrust

Target: Glutes, hamstrings, core

Form tips:

• Set up with your feet, knees and hips aligned for optimal thrusting power.
• Your back should be leaning against the bench just below your shoulder blades.
• Chin tucked in, eyes looking straight ahead, and core engaged to avoid arching your back.
• To avoid over-extending your lower back, only bring the bar down as low as you can without your ribs flaring out.
• As you reach the top of the thrust, focus on squeezing your glutes and opening up your hips as you pause slightly.
• At the top of the thrust, your shins should be straight up and down – not at an angle.

Modification – Barbell hip thrust:

• If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.