Eccentryx / Exercise Atlas / glutes
Barbell hip thrust
Upper back on bench, bar over hip crease, chin tucked.
Muscles
- Primary
- glutes
- Supporting
- hamstrings
Mechanics
- Pattern
- hip extension
- Equipment
- barbell, bench
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Glutes finish the rep with ribs down and pelvis level.
- Progression
- Add load when lockout stays clean for every rep.
- Regression
- Use glute bridge if bench setup is unstable.
Watch for
- Overarching at lockout
- Feet too far forward
Substitutions
- Machine hip thrust
- Glute bridge
- Cable pull-through