Glutes · Intermediate

Barbell Hip Thrust

Glutes · also Hamstrings

Equipment: Barbell, Flat Bench

How to do it

• Sit with your upper back on a bench, padded bar over your hips
• Plant feet hip-width so shins are vertical at the top
• Brace your abs to keep your low back flat
• Drive through your heels until knees, hips and shoulders align
• Hold for a second, then lower your hips under control

Common mistake

✕ OVERARCHING AT THE TOP → ✓ RIBS DOWN, SQUEEZE GLUTES

Starting point: 4 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, pmc.ncbi.nlm.nih.gov.