Hip Thrust
The hip thrust produces the highest glute activation of any exercise. It allows heavy loading in a position where the glutes are maximally shortened, producing exceptional hypertrophy stimulus.
How to Perform
Sit on the floor with your upper back against a bench, barbell across your hips.
Plant your feet flat on the floor, hip-width apart, about 12 inches from your glutes.
Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
Squeeze your glutes as hard as possible at the top and hold for 1-2 seconds.
Lower under control — do not drop your hips.
Common Mistakes to Avoid
Hyperextending the lower back at the top instead of squeezing the glutes.
Placing feet too far forward, which shifts work to the hamstrings.
Not squeezing at the top — the lockout is where the money is.
Rising onto toes instead of driving through heels.
Muscle Activation
Variations
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