Use couch or sturdy chair for upper back support
💡 Pro tip: Place cushion under upper back for comfort
Flat bench or hip thrust station
Safety: Keep upper back on bench, avoid hyperextending lower back
Hip thrusts are one of the most effective exercises for building maximal glute strength and power, directly transferring to improved deadlift lockout strength and squat drive. In powerlifting, they serve as a critical accessory movement for developing the posterior chain strength needed for heavy competition lifts while allowing high loading with minimal spinal stress.
Regressions for building up strength
Floor-based removes elevation, easier to control
Unilateral but from floor position
Reduced range of motion, constant tension
Progressions for advanced athletes
Adds resistance with band tension
External load significantly increases difficulty
Unilateral movement doubles load per leg
Increased range of motion
When you can do 20 reps with perfect form for 3 sets with 2-second hold at top