Weighted Hip Thrust

A lower body exercise that targets the glutes while building strength and hip extension power.

How to Do It

• Set your upper back on a bench with feet flat on the ground.
• Place a barbell or weight across your hips.
• Brace your core and keep your ribs down.
• Drive through your heels to lift your hips upward.
• Squeeze your glutes at the top while keeping your chin slightly tucked.
• Lower your hips with control and repeat.

Key Cues

• Keep your chin tucked and eyes forward.
• Fully extend through the hips at the top.
• Drive through your heels, not your toes.

Common Mistakes

• Overarching the lower back at the top.
• Pushing through the toes instead of heels.
• Not reaching full hip extension.