hinge Pattern
Hip Thrust
Primary Targetglutes
Equipmentgym / dumbbells
SETUP & EXECUTION
Initial Phase
- 01Upper back on bench, bar across hips.
- 02Feet shoulder width.
- 03Chin tucked.
Movement Phase
- Drive hips up until aligned with knees and shoulders.
- Squeeze glutes hard.
- Lower controlled.
Form Deviation Analysis
- ×Hyperextending lower back.
- ×Neck extension (look forward, not up).
- ×Partial range of motion.