GlutesBarbellbeginner
Barbell hip thrust
Secondary: Hamstrings, Core
Strength
5–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Upper back on the bench, bar over the hips, chin slightly tucked.
- Drive through the heels until the hips are fully extended.
- Pause and squeeze; lower without losing the brace.
Common mistakes
- Overarching the lumbar spine
- Pushing through the toes
- Cutting the lockout