Hip Thrust
hip mobility exercises Gluteus maximus (emphasis), hamstrings
High-output glute exercise with large ROM and loading potential. Ideal for glute strength and hip extension power.
Execution
- Upper back on a bench, feet flat
- Drive hips up to full extension
- Hold a strong glute squeeze for 2 seconds
- Lower under control
- 3-4 sets x 10-15 reps
Cues
- Ribs down, chin tucked
- Drive through the heels
- Finish with full hip extension
Common Errors
- Lumbar extension at the top
- Pushing through the toes
- Not reaching full extension
Progressions
- Glute bridge -> Bodyweight hip thrust -> Loaded -> Band + load
Related Patterns
- hip flexor tightness
- gluteal amnesia
- hamstring dominance