Worthing's Premium Gymnasium

Hip Thrust

Exercise

How to do it

Start seated with a barbell back of your shoulder-blades resting against a bench or box, feet flat and slightly narrower than hips-width. Rest arms on bench of stability and root feet into the ground, then lift hips to up until your trunk is parallel with the floor. Squeeze glutes at top before returning to start. That’s one rep. Aim 3 sets of 8 to 10 reps.
Once you have the movement pattern down, add weight by laying a barbell across your hip crease. Load barbell so that you can do at least five “clean” reps in a row.