Barbell hip thrust

Type

Glutes and hips

Equipment

Gym

Area

Lower back

Level

Advanced

Starting dose in Remedy

3 sets of 10, last two reps hard

How to do it

1. Sit on the floor with your upper back against the side of a bench and a padded barbell over your hips.
2. Bend your knees and plant your feet flat, about hip-width apart.
3. Drive through your heels to lift your hips until they lock out and your shins are vertical.
4. Keep your chin tucked and ribs down at the top, then lower under control.

Form cues

• Drive the hips up until they lock out.
• Don’t arch the low back.
• The last two reps should feel hard.

Common mistakes

• Finishing the rep by arching the low back instead of extending the hips.
• Feet too far forward, which shifts the work to the hamstrings.

Easier and harder versions

• Easier: Single-leg glute bridge

Why it helps a sore back

For people who train in a gym, it is a way to keep building hip strength with real load while the low back stays out of the heavy lifting.

How Remedy uses it

In the app it is called Barbell Hip Thrust. Remedy is more likely to pick it if you say your back is bothered by working out or sitting too long. A typical starting dose is 3 sets of 10, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.