DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit on the floor with the upper back (just below the shoulder blades) against the edge of a stable flat bench; roll the barbell over the legs to the crease of the hips, with a bar pad or a folded towel on the bar.
- 02
Feet flat, hip-width, toes slightly out, placed so the shins will be vertical at the top; hold the bar with both hands to steady it, chin tucked and eyes forward.
- 03
Exhale, drive through the heels and squeeze the glutes to lift the hips until the torso and thighs form one horizontal line with the knees at about 90 degrees; pause 1–2 seconds and squeeze hard at the top.
- 04
At the top keep the ribs down and the pelvis slightly tucked; do not arch the lower back to go higher.
- 05
Inhale and lower under control until the hips lightly touch or nearly touch the floor, then repeat.
- 06
To finish, roll the bar forward off the hips before getting up; the bench must be anchored so it cannot slide back.
Common mistakes
- Over-arching the lower back instead of using the glutes, ribs flaring at the top.
- Feet too far or too close, so the shins are not vertical at the top.
- Not reaching full hip extension at the top.
- Looking up at the ceiling with the neck hyperextended.
- Bench not anchored, or no pad on the bar.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Estimate a 1RM for this lift
Enter the weight and reps of a set taken close to failure to estimate a one-rep max. The formula is public (Epley, epley_v1); it helps you read your own logs, not pick today's load.
Estimate 1RM for Barbell Hip Thrust ↗
Shown only for heavy barbell compound lifts: the basis is total bar plus plate weight, which does not apply to bodyweight or isolation movements.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doSingle-Leg Glute Bridge
When it applies: Use at home or without a barbell; count reps per side. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.