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.
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.