One move
Hip Thrust
How to read ahead. Do to go one move at a time.
Upper back on the floor or a sturdy bench, feet flat, drive through the heels until the hips stack under the ribs, then lower with control. Squeeze the glutes at the top — the low back stays quiet.
Option. Couch start: shoulders on the floor (floor hip thrust / bridge pattern), short range, no load. Next: upper back on a sturdy bench or couch with bodyweight only. Then a light dumbbell or plate across the hips once the glutes own the lockout. No bench? Stay on the floor and use a longer hold at the top. Iron pumper: heavier hip load, a two-breath pause at the top, a three-second lower, or single-leg once the bilateral pattern stays square. End the set with a clean rep left. Stop if the low back takes the load, the ribs flare hard, a hip pinches, or the knees cave in.
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1
Pick your set-up. Floor: lie on your back, knees bent, feet flat hip-width. Bench: sit on the floor, upper back against a sturdy bench or couch edge, chin gently tucked.
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2
Place feet so shins are roughly vertical at the top. Optional light load sits across the crease of the hips — pad if it digs in.
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3
Brace lightly. Drive through the heels and squeeze the glutes to lift the hips until thighs and torso make a straight line.
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4
Pause one breath at the top with ribs down and glutes working. Do not arch for extra height.
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5
Lower the hips with control until you feel a soft stretch, then repeat.
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6
Breathe out as you drive up, in as you lower. On single-leg work, finish the set and then switch sides.