Exercise · Form & cues
Glute Bridge / Hip Thrust — form guide
Glutes (primary) · Hamstrings · Core. Equipment: Bench + Barbell (or bodyweight). Difficulty: Beginner.
TEMPO
1-2-1-0 (1s up, 2s squeeze at top, 1s down)
The 2-second squeeze at full extension is what makes hip thrusts work. Think about pushing your hips to the ceiling while squeezing your glutes as hard as possible. The burn should be intense.
Cues
- Upper back on bench edge — shoulder blades, not neck
- Feet flat, hip-width apart
- Drive through heels, not toes
- Full extension = hips parallel to floor, no hyperextension
- Chin tucked — avoid lumbar extension
- Squeeze at top for 2 full seconds
Common mistakes
- Hyperextending lumbar instead of using glutes
- Pushing through toes — shifts to quads
- Not reaching full hip extension
- Short hold at top — kills the point of the exercise
Injury notes
Perfect for APT correction and glute activation. Prioritize this.
Progression
Master bodyweight first. Then barbell. Add 10kg when 15 reps feel easy.