Eric Roberts breaks down the hip thrust into five steps: bench setup with shoulder blades low, heels aligned over knees, bar under hip bones with padding, chin tucked down, and upper body descending with the hips. Hit all five and you've got the form right.
Hip thrust checklist. If you can tick all 5, then you have a perfect hip thrust. First check, bench setup. You want to get your lower shoulder blades on the bench, and if you're shorter, you may want to use a lower step or even a decline bench. Second, foot placement. You don't want to have your feet too far forward or back. You want to get set up where at the top your heels are stacking over your knees with your feet flat and your toes slightly pointed. Third, bar placement. Place the bar right under your hip bones or pelvis, and please use a pad so you don't smash your private parts. Fourth, chin placement. Don't look up as you come up. Keep your chin tucked, looking down towards your knees. Fifth, torso movement. Don't just drop your hips. Be sure to move your upper body down as you go down as well. Now you have my
