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Exercise handout — move better, feel better.
Barbell Hip Thrust
Heavy loaded hip thrust for maximal glute strength. The primary exercise for building powerful glutes to support SI joint.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
barbell, bench
Gym
- barbell + weight bench (No safe home substitute has been reviewed yet.)
No equipment? Try: barbell, smith machine
Dosage
4
Sets
8
Reps / Time
90 sec
Rest
2 sec up / 2 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Sit with upper back against bench
- Roll barbell over legs onto hip crease
- Use pad for comfort
- Feet flat, knees bent about 90 degrees
Step 1 of 4
Drive through heels to lift hips
Step 2 of 4
Push until body is straight from knees to shoulders
Step 3 of 4
Squeeze glutes maximally at top for 1-2 seconds
Step 4 of 4
Lower with control
Breathing
- Exhale hard as you drive up
- Inhale as you lower
Form Cues
- Chin stays tucked - look forward
- Don't hyperextend low back
- Maximum glute squeeze at top
- Drive through heels
Common Mistakes to Avoid
- Hyperextending low back at top
- Neck craning back
- Not squeezing at top
- Feet too far out
Safety Information
Use padding. Ensure bench won't slide.
Progressions
Heavier weight, pause reps, banded
Regressions
Bodyweight hip thrust, lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.