barbell hip thrust

1) Rest your upper back on the bench and place a barbell on your hips.

2) When pushing through the ground, make sure you drive through your heel.

3) Extend your hips up and down for each rep.

Hip thrust - dowel cue

1) Rest your upper back onto the bench and place the dowel onto your hips.

2) Set feet up shoulder width apart

3) Looking forwards at all times drive your hips towards the ceiling. squeezing through your glutes.

4) The dowel will act as a spirit level without adding any additional weight.

banded Hip thrust - dowel cue

1) Rest your upper back onto the bench and place the dowel onto your hips and band around your knees

2) Set feet up shoulder width apart

3) Looking forwards at all times drive your hips towards the ceiling; squeezing through your glutes and keeping tension on the band.

4) The dowel will act as a spirit level without adding any additional weight. The band will act as a cue to drive your knees outward and increase glute activation.

banded hip thrust - iso hold

1) Rest your upper back onto the bench and place band around your knees

2) Set feet up shoulder width apart

3) Looking forwards at all times drive your hips towards the ceiling; squeezing through your glutes and keeping tension on the band. Hold for 10 seconds at the top of the rep.

4) The band will act as a cue to drive your knees outward and increase glute activation.

single leg hip thrust - dowel cue

1) Start with upper back resting on the edge of the bench.

2) Rest dowel across hips. This will act as a spirit level throughout range.

3) Maintain looking forward to minimise the lumbar spine involvement.

4) Extend one leg. Maintaining level hips.

5) Drive hips towards the ceiling. Squeezing through the glutes.

6) Repeat

banded hip thrust - alternating single leg.

1) Start with upper back resting on the edge of the bench.

2) Place band around knees. This will act as a cue to drive knees outwards and engage the gluteal musles

3) Maintain looking forward to minimise the lumbar spine involvement.

4) Drive hips towards the ceiling. Squeezing through the glutes.

5) Extend one leg. Maintaining level hips.

6) Repeat on both legs.