HIP THRUST
Barbell hip thrust from a bench. Primary glute isolation and development movement.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Sit on the floor with your upper back against a bench.
- 2
Roll a barbell over your hips and position it in the hip crease.
- 3
Feet flat on the floor, hip-width apart.
- 4
Drive through the heels and thrust the hips upward.
- 5
Squeeze the glutes hard at the top — body forms a straight line from shoulders to knees.
- 6
Lower under control and repeat.
THE STANDARD
Full hip extension at the top — body forms a straight line. Glutes squeezed hard at the top. Controlled descent.
COACHING CUES
COMMON MISTAKES
Not reaching full hip extension — squeeze the glutes at the top.
Hyperextending the lower back — the movement is at the hips.
Feet too far forward or too close — adjust for optimal glute activation.
SCALING / SUBSTITUTIONS
Bodyweight hip thrust to learn the movement.
Glute bridge (floor) as a regression.
Single-leg hip thrust for unilateral work.
300WOD APPLICATION
The hip thrust is a primary glute development movement at Foundation and Hoplite Standards. It directly supports squat and deadlift performance.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary