FlexBarbell Hip Thrusts
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Gluteus Medius
- Vastus Lateralis
- CategoryLegs
- Default target4 sets × 8–12 reps
- EquipmentBarbell, Bench
- Movement patternHinge
- Training stylesHypertrophy, Strength
Technique
Setup
Sit with your upper back against a bench, bar over your hips (use a pad). Feet flat, knees bent.
Movement
Drive through your heels to lift your hips until your body is level from shoulders to knees. Squeeze, then lower with control.
Form Tip
Tuck your chin and keep ribs down — finish with your glutes, not your lower back.
Increase Difficulty
Add weight or hold the top for 2 seconds.
Decrease Difficulty
Use just your bodyweight or a dumbbell instead.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.