# Hip Thrust

The loaded glute bridge — shoulders on a bench, barbell across the hips,
drive the hips up to a straight line.

- **Category:** Main circuit
- **Type:** Free-weight hip extension
- **Targets:** Glutes, hamstrings
- **Prescription:** 4 × 8–10
- **Defaults:** 4 × 8 weighted

## Setup

Sit on the floor with your upper back against a bench, the bar (padded)
across your hips, hands steadying it. Feet flat, hip-width, heels under
the knees.

## Execution

1. Brace, tuck the chin, and drive through the heels to lift the hips.
2. Stop when shoulders, hips and knees are level — a flat tabletop.
3. Squeeze the glutes at the top, then lower the hips under control.

## Cues

- Chin tucked, ribs down — the body hinges around the bench edge.
- Full lockout comes from the glutes, not from arching the back.
- Shins vertical at the top; adjust foot distance until they are.

## Common Mistakes

- Overarching the lower back instead of finishing with the glutes.
- Feet too far forward, turning it into a hamstring exercise.
- Cutting the range short at the top.

## Progression

Start with the bar alone to groove the pattern, then add plates; pause
reps at the top for extra glute work.
