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Legs
Hip Thrust
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Target
Legs
Category
Lower body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
Rest your upper back on a bench with the load secured across your hips and your feet planted. Brace your core, drive through your heels to lift your hips, squeeze your glutes at the top, then lower with control.
Technique
Key form tips
- 1Rest your upper back on a bench with the load secured across your hips and your feet planted
- 2Brace your core, drive through your heels to lift your hips, squeeze your glutes at the top, then lower with control
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.