Legs
Barbell Hip Thrust
Free weight · Hinge · Intermediate
Targets
Glute Max
- Hamstrings
- Core
Equipment
- Barbell
- Weight Plates
- Flat Bench
Where it fits
- Force
- Fire
Can anchor a session as a killer exercise.
Form cues
- Keep pelvis and ribs controlled.
- Drive the movement through the glutes.
- Pause where the glute contraction is strongest.
The Project is fitness technology, not medical advice. Train within your ability, and stop if something hurts.