Hip Thrust
High-output glute exercise with large ROM and loading potential. Ideal for glute strength and hip extension power.
hip mobility exercises Gluteus maximus (emphasis), hamstringsExecution
- 1Upper back on a bench, feet flat
- 2Drive hips up to full extension
- 3Hold a strong glute squeeze for 2 seconds
- 4Lower under control
- 53-4 sets x 10-15 reps
Cues
- Ribs down, chin tucked
- Drive through the heels
- Finish with full hip extension
Common Errors
- Lumbar extension at the top
- Pushing through the toes
- Not reaching full extension
Progressions
- 1Glute bridge -> Bodyweight hip thrust -> Loaded -> Band + load
Related Patterns
hip flexor tightnessgluteal amnesiahamstring dominance
