Barbell hip thrust on a bench

Technique

1. Shoulder blades on the edge of the bench; the bench is pushed against a wall and does not slide.

2. Feet hip-width, flat on the floor, the bar with a soft pad lies across the hips, chin tucked to the chest, ribs down.

3. Up 1 s: the hips rise about 30 cm to a straight line shoulder–hip–knee, shins vertical; at the top squeeze the glutes, tuck the pelvis a little, do not arch the lower back; pause 1 s.

4. Down 2 s.

5. Start with the empty bar or your own weight, and learn the plain glute bridge first.

6. Lower back pain: stop.

Common mistakes

• Arching the lower back at the top — tuck the pelvis, ribs down.
• Bench sliding — brace it against a wall.
• Feet too far or too close — shins should be vertical at the top.
• Starting heavy — begin with the empty bar or bodyweight.

More on this equipment

• Lying triceps extension with a barbelltriceps
• Bent-over barbell rowupper back, lats
• Barbell Romanian deadlifthamstrings
• Standing barbell curlbiceps