Hip Thrust

Starting position

• Upper back against the edge of the bench, bar over the hips (with a pad).
• Feet hip-width, shins vertical at the top.

Execution

• Drive the hips up until the upper body is horizontal.
• Squeeze the glutes hard at the top, lower slowly.

Common mistakes

• Arching the back instead of extending the hips.
• Feet too far forward or back.
• Overextending the head backwards.