Hip thrust

Upper back on a bench, feet on the floor, hips driven up into a line with shoulders and knees. More range and stronger glutes than the floor bridge.

Level

Basic

Equipment

Box or bench

Measure

reps

Tempo

1-1-2-0 (down, pause, up, pause)

Technique

1. Shoulder blades on the bench edge, feet hip width, heels under the knees at the top.
2. Spread the arms to the sides, rest the elbows on the bench and raise the forearms. Keep the feet planted throughout the movement.
3. Drive the hips up until trunk and thighs form a line, chin to the chest.
4. Squeeze the glutes for a second, lower under control.

Common mistakes

• Arching the lower back at the top instead of extending the hips.
• Feet too far: hamstrings take over from the glutes.