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barbell hinge Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Barbell Hip Thrust
Primary Muscles: glutes
Secondary Stabilisers: hamstrings, adductors, core
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
120s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Pivot on a bench just below your shoulder blades with a thick pad across your hips.
- Position your feet so your shins are completely vertical at the top of the bridge.
- Keep your chin tucked and ribs down as you drive through your heels to full hip extension.
- Hold the top glute contraction for 1 full second on every rep.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Floor or Bench Dumbbell Glute Bridge
dumbbell • beginner • Rest 75s
Same movement pattern Easier setup
Rope Cable Pull-Through
cable • beginner • Rest 75s
Same movement pattern
Barbell Romanian Deadlift (RDL)
barbell • intermediate • Rest 120s