Hinge · Barbell · Add load
Barbell hip thrust
Shoulder blades on a bench, bar padded across the hips, feet set so the shins are vertical at the top.
- 1Tuck the ribs and the chin slightly. Look forward, not at the ceiling.
- 2Drive through the heels until the hips are fully extended.
- 3Pause and squeeze at the top without arching the low back.
Easy to miss: Overarching the spine to fake a lockout.