Eccentryx / Exercise Atlas / glutes
Barbell hip thrust
Upper back on bench edge, bar over hips with pad, feet hip-width, extend up.
Muscles
- Primary
- glutes
- Supporting
- hamstrings, abs
Mechanics
- Pattern
- hip extension
- Equipment
- barbell, bench
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Glutes contract hardest at full lockout — squeeze aggressively at the top.
- Progression
- Add load in small increments; slow the eccentric to 3 seconds.
- Regression
- Bodyweight glute bridge on the floor before loading the barbell.
Watch for
- Hyperextending the lower back at the top instead of pelvic tuck
- Feet too far away — shifts load to hamstrings
- Bar rolling off pad on the way up
Substitutions
- Machine hip thrust
- Glute bridge (floor)
- Cable pull-through