Barbell Hip Thrust
The heaviest glute exercise there is — the bridge's gym-grown sibling.
GlutesBarbell + BenchIntermediate
Setup
- Upper back on a bench, bar (padded) across your hips.
- Feet flat, shins near vertical at the top.
How To Do It
- Drive through heels; squeeze glutes to full hip extension.
- Chin tucked, ribs down — no back arching.
- Pause hard at the top; lower with control.
Breathing
Exhale into the squeeze.
Common Mistakes
- Overarching at the top — height comes from glutes, not spine.
- Feet too far out — hamstrings take over.
Coach Sam's cue: Ribs down, chin down, glutes do everything.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.