Weight Training
Neutral-Spine Hip Thrust
Extend at the hip, not the low back
7 min
4 sets of 12
Beginner
Demonstration video coming soon
Instructions
- 1Set the upper back on a bench with a bar or pad across the hips.
- 2Tuck the chin slightly and brace the ribs down before driving up.
- 3Drive through the heels, stopping the moment the ribs start to flare up.
- 4Squeeze the glutes at the top instead of arching the low back further.
What to focus on
Hip extension coming from the glutes with the ribs staying down.
Common mistake
Overextending the lower back to chase extra height.