Variations — what changes
Barbell hip thrust
Shoulders on a bench.
Biggest range and load for the glutes.
Glute bridge
Shoulders on the floor instead of a bench.
Shorter range; easier to set up.
Bodyweight bridge
No bar.
Warm-up or beginner version.
Setup
- Bottom of your shoulder blades on the edge of a bench, bar padded across your hip crease.
- Feet flat about shoulder width; at the top your shins should be vertical.
Doing the rep
- Tuck your chin, keep your ribs down, and drive your hips up until your body is flat from knees to shoulders.
- Squeeze your glutes hard for a second at the top.
Common mistakes
- Arching your lower back to "finish" instead of using your glutes.
- Feet too far out (more hamstrings) or too close (more quads).
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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