Hip thrust on the bench

To perform the hip thrust exercise on the bench, position yourself lying on your back in front of a bench, chair, table, or bed box. The shoulder blades press against the surface behind you. The gaze is forward, and the head naturally elongates the spine. Keep the back slightly in a hollow arch. Place your feet hip-width apart in front of you, ensuring they are firmly on the ground. The distance to your body should be chosen so that when pushing up, the knees do not extend beyond the feet, and at the same time, the upper and lower legs form a right angle. Now, engage the muscles of the buttocks and legs to start the hip thrusts on the bench.

Movement execution

Initiate the hip thrust exercise with the barbell by lifting the hips upward and applying pressure to the heels. The arms remain on the bench behind you, and the upper body tilts slightly backward. The gaze is upward, and the shoulders remain steady. Breathe consciously during the upward movement and stop only when the lower and upper legs form a right angle. Your body should now form a straight line from head to knees. To intensify the training stimulus, additionally contract the gluteal muscles in the top position. Then lower the buttocks towards the ground while taking a deep breath. However, be careful not to rest the buttocks on the ground.

Stressed muscles and common mistakes

For additional information regarding the muscles involved and common errors in performing the Hip Thrust exercise on the bench, please refer to the page "Hip Thrust for Home Training" (without the use of equipment).

Alternative variations to hip thrust on the bench

To add more variety to your training, you can also try related exercises or different variations of the Hip Thrust on the bench.