Barbell Hip Thrust
The top glute builder — great for posture and lower-back health.
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Barbell
- Level
- beginner
How to do it
- 1Sit with upper back against a bench and a padded bar over your hips.
- 2Drive through your heels to lift hips until your body is level.
- 3Squeeze glutes at the top, then lower.
Coach's tips
- Chin tucked, ribs down
- Pause 2 seconds at the top
Common mistakes
- • Over-arching the lower back