Hip Thrust Form Guide
Hip thrusts isolate the glutes better than squats or deadlifts. Sit with upper back against bench, feet planted. Barbell rests across hips (use a pad). Drive through heels, thrusting hips up until body forms a tabletop from knees to shoulders. Squeeze glutes hard at top. Lower with control. Don't hyperextend your lower back at the top—glutes should stop the movement, not spine extension.
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More in Technique
View all articles →How to Squat with Proper Form
Master the king of all exercises with this detailed guide.
How to Bench Press with Proper Form
Build upper body strength safely and effectively.
How to Deadlift with Proper Form
Master the deadlift for total-body strength.
How to Overhead Press with Proper Form
Build strong shoulders with the strict press.