Target muscles
Glutes, hamstrings, core
Setup
- Place your upper back on a bench.
- Position your feet so your shins are near vertical at the top.
Execution
- Drive your hips up to a strong lockout.
- Keep ribs down and core tight.
- Pause and squeeze your glutes at the top.
Common mistakes
- Overextending the lower back.
- No pause at the top.
- Feet too far away or too close.
Progression
Bodyweight → barbell → paused reps / single-leg hip thrust.