Weight Training
Neutral-Spine Hip Thrust
Extend at the hip, not the low back
7 min
4 sets of 12
Beginner
Why this drill
Builds toward extend at the hip, not the low back.
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.
Recommended reps
4 sets of 12
Common mistake
Overextending the lower back to chase extra height.