StrengthIn review

Barbell Hip Thrust

A barbell hip extension performed with the upper back supported on a bench.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hinge
Modality: Strength
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym
At home: No

How to do it

Set up

Place your upper back against a stable support and set both feet flat.
Position the bar across the hip crease and brace your trunk.

Do the rep

Drive through your feet and raise your hips.
Pause with the hips extended, then lower under control.

What counts as a rep

A rep counts when the hips reach full extension with the ribs stacked and return to the lower position.

One rep starts with the hips lowered, reaches full hip extension with ribs stacked, and ends after the hips return under control.

Breathing

Breathe in at the bottom; exhale as the hips reach the top.

Cues

Drive through the feet.
Keep the ribs down.
Finish with the hips, not the lower back.

Common mistakes

Overarching at the top
What you seeThe ribs flare and the lower back extends beyond the hip finish.
FixKeep the ribs down and stop when the hips finish extending.
Hip extension, not spinal extension, defines the top position.
Feet too far away
What you seeThe lower legs angle forward at the top and the hips struggle to rise.
FixMove the feet closer and retest the position.
A suitable foot position lets the hips extend without the body sliding.

Stop the set if

Stop if you feel sharp pain.
Stop if the bench shifts or the bar no longer stays secure over the hips.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Glutes · moderate confidence

Assisting

Hamstrings · moderate confidence
Adductors · moderate confidence
Quadriceps · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Barbell + Bench

Place the upper back against a stable support and position the bar across the hips.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Technique, cues, rep standards, breathing, stop cues, and error corrections are original draft text. Independent technique sources and coach review remain required.
Anatomy, classification, and equipment use unapproved blueprint planning hints. The assigned review tier must confirm them.
Allowed metrics, side counting, and environment values are draft interpretations of the planning metadata.
The blueprint lists only a barbell, but the technique needs stable upper-back support; the required support remains unresolved.
This pass treats load-and-reps as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
This pass requires a bench because the described upper-back support is part of the movement.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-1 blueprint and exercise brief.

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