Hinges, bridges and glutes
Hip thrust
Muscles worked: Glutes · hamstrings
How to do it
- Set up. Rest your upper back against a stable padded bench, plant your feet and bend your knees. Begin with bodyweight or secure any prescribed load.
- Move. Lift your hips until your trunk and thighs form a comfortable line. Keep your ribs down and avoid arching your lower back.
- Finish. Lower your hips under control while your upper back remains supported. Reset your feet before the next repetition. With a barbell, roll it over your legs on to your hips with a thick pad, and if you can't finish a rep, lower your hips and roll the bar off forwards.
Common mistakes
- Over-arching at the top.
- Bench edge too low or on your neck. It goes just below your shoulder blades.
- Chin up and ribs flared.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Cycling Fitness, Sports Fitness.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
Join nowSee what’s inside