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Hip Thrust exercise guide showing 4 movement steps using barbell and flat bench
Hip Thrust exercise guide showing 4 movement steps using barbell and flat bench
Glutes4 steps•6s movement guide

Hip Thrust exercise image and instructions

See how to do Hip Thrust in a clear 4-step exercise image with concise instructions. Focus: glute maximus using barbell and flat bench.

#barbell#benchflat#bilateral#core#equipment#glutemaximus#glutes#hamstrings#isolation#repetition#upperbacksupportedonabenchwithfeetonthefloor
Read the detailed Hip Thrust tutorial →

Short instructions

How to do Hip Thrust

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the upper back or torso on the declared support, plant the feet, align the knees over the feet, position the barbell and flat bench, and brace the ribs down.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and drive through the whole foot to extend the hips; keep the knees tracking forward and avoid pushing through the lower back.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Finish when the hips, knees, and shoulders form the intended line, with glutes contracted and ribs still stacked over the pelvis.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and lower the hips under control until the glutes are lengthened while the feet and upper-body support remain fixed.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Hip Thrust setup, maintain controlled joint alignment, and stop if the movement causes pain.

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