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Exercise lesson

Barbell hip thrust

Use the short approved-video slot when it is published. Until then, follow the written form cues, voiceover script, and level adjustment below.

Lesson 05 · Expert

Barbell hip thrust

Train powerful hip extension while keeping the ribs and pelvis stacked at the top.

Form cues

  • Set the upper back securely on the bench.
  • Drive through the whole foot.
  • Pause with hips and ribs stacked.

Common mistakes

  • Overarching through the low back.
  • Pushing mostly through the toes.
  • Letting knees drift inward.

Expert adjustment

Scaling: use a dumbbell, a glute bridge, or shorter range. Progression: add a brief top pause before increasing load.

Captions included with approved video
Transcript preview

A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.

Voiceover cues
  1. Set your upper back and feet so the position feels stable.
  2. Drive through the floor and bring your hips up with a steady exhale.
  3. Pause at a stacked finish, then lower under control.
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