The hip thrust keeps the shin relatively vertical near the top and places the hardest part of the movement near full hip extension. That usually makes it easier to limit knee-dominant work than in a squat, although the quadriceps still contribute and foot position changes the experience.
Watch the movement before adding load.
Use the demonstration to see the overall pattern, then check the setup and troubleshooting notes below for the details that matter in this guide.
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Set up the exercise
- 1
Use a bench that will not slide and place its edge below your shoulder blades.
- 2
Set the load across the crease of the hips with a pad if needed.
- 3
At the top, aim for roughly vertical shins and feet that remain fully planted.
- 4
Begin each repetition from a controlled lower position rather than bouncing off the floor.
Cues worth trying
A cue is worth keeping only if it improves your control or makes the setup more comfortable.
- Drive the floor away and finish by extending the hips.
- Keep the ribs stacked instead of turning the final inches into a backbend.
- Pause briefly at the top only if you can keep the pelvis and load controlled.
Common problems and how to fix them
Feet too close
Move the feet slightly forward if the knees travel aggressively and the front thighs dominate.
Bench too high
Use a lower support or padding if the bench forces an uncomfortable shoulder or lower-back position.
Chasing load before control
Use a repeatable range and tempo before adding another plate.
How to progress it
- 1Add repetitions inside a chosen range.
- 2Add a small amount of load while preserving setup.
- 3Add a controlled pause before adding more total sets.