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Glute bridge and hip thrust

Gym (women) / Popular

Set up hip thrusts and bridges for glute stimulus without low-back overload.

What coaches agree on

  • Set your foot position so your shins are roughly vertical at the top of the rep, then fine-tune from there - moving your feet further out shifts the work toward your hamstrings, moving them in shifts it toward your quads.
  • Center the bar (and its pad) directly over your hips before you lift, and use your hands just to steady it rather than to help heave the weight up.
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  • Start with bodyweight glute bridges to build hip control, especially if you're newer or tight in the hips, then progress to a loaded hip thrust for more range of motion and overload.

Common mistakes

  • Sitting too low on the bench and hinging off the elbows or mid-back, instead of scooting up so the shoulder blades sit right at the bench edge.
  • Stopping short of full hip extension at the top - letting the range of motion creep shorter as the weight goes up - instead of locking all the way out every rep.
  • Flaring the rib cage and arching the lower back to reach the top, instead of keeping the chin tucked and finishing the extension through the glutes with a posterior pelvic tilt.