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Legs

Hip thrust: how to do it with good form

The barbell hip thrust is one of the best exercises for the glutes. It puts little load on the back and is easy to learn.

How to do it

  1. 1

    Upper back against a bench, bar across your hips, feet flat.

  2. 2

    Tuck your chin and brace.

  3. 3

    Drive your hips up until your body is straight from shoulders to knees.

  4. 4

    Squeeze your glutes at the top, then lower under control.

Common mistakes

  • Arching the lower back at the top instead of using the glutes.
  • Feet too far forward or back.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More legs exercises

Healti provides general information about nutrition and training. It is not medical advice.