Barbell Hip Thrust

Benefits

• The best glute builder
• Low stress on the lower back

How to do it

1. Bench under the shoulder blades
2. Chin tucked, ribs down
3. Squeeze the glutes hard at the top

Common mistakes

• Arching the lower back at the top
• Feet too far away

Starting prescription

Safety and limitations

• Lower back · Modify
  With a severe lower-back limitation: lighter load, shorter range, stop if it hurts.
• Hip · Avoid
  Avoid with a severe or worse hip limitation; use an easier alternative.

Health & safety

Alternatives

Programs that use it