Strength Training · Bodybuilding
Glute Bridge Bench Hip Thrust
The glute bridge bench hip thrust trains your glutes by lifting a barbell across your hips while your upper back rests on a dedicated support and a restraint keeps you positioned.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Rest the bottom of your shoulder blades against the bench’s back support.
- Position a padded barbell across your hip crease.
- Secure the bench’s restraint according to its instructions.
- Plant your feet flat, about hip-width apart.
- Raise your hips until your shoulders, hips, and knees form a straight line.
- Lower your hips under control to the starting position.
Form cues
- Keep your ribs down.
- Keep your chin gently tucked.
- Track your knees over your toes.
- Exhale as you lift.
Common mistakes
- Feet too close or too farAdjust your foot position so your shins are roughly vertical at the top.
- Bar rolling toward your stomachGuide the bar with both hands to keep it from shifting during the repetition.
- Pushing through your toesSpread pressure across your whole foot rather than letting your heels rise.
Safety
A shifting bar or poorly fitted restraint can pinch or compress your hips. Excessive load or arching your lower back to finish the lift can strain your back.
- Adjust the support and restraint to your size before loading, following the bench’s instructions.
- Use collars to prevent plates from sliding.
- Start light enough to finish every repetition without jerking.
- Release the restraint only after the bar’s weight is fully supported.
If hip or lower-back pain prevents a comfortable repetition, use a lighter version or seek advice from a physiotherapist before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Barbell Pad (optional)
- Glute Bridge Bench
- Weight Plate (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 2 min
Choose a load that leaves you able to perform about two more controlled repetitions.