hinge
Barbell Hip Thrust
glutes · hamstrings
barbell · bench · beginner
How to do it
- 1Sit with your upper back against a bench and the bar over your hips.
- 2Drive your hips up until your body is level, then lower.
What to think about
- Tuck your chin and finish by squeezing your glutes.
What usually goes wrong
- Arching the lower back instead of finishing with the glutes.
Worth knowing
- Pad the bar and set it in place before you get under it.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
- Free weights carried over the head or trunk need a spotter or a catch mechanism, and equipment needs checking before it is loaded.
- A rounding lower back under load has not been shown to cause back pain, so RORR treats it as a sign the set is finished rather than as a warning about injury.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.