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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)
gluteshamstringscore
Technique
- Shoulder blades on the bench edge, feet hip width, heels under the knees at the top.
- Drive the hips up until trunk and thighs form a line, chin to the chest.
- 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.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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