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TRAIN THE SAME BODY PART

ALL LEGS EXERCISES

01Goblet Squat4 × 8–1002Romanian Deadlift4 × 803Reverse Lunge3 × 8 / side04Leg Press4 × 1005Bulgarian Split Squat3 × 8 / side06Leg Curl3 × 10–1207Leg Extension3 × 1208Glute Bridge3 × 12–1509Step-Up3 × 10 / side10Standing Calf Raise4 × 12–1511Barbell Back Squat4 × 6–812Front Squat4 × 6–813Hack Squat4 × 8–1014Walking Lunge3 × 10 / side15Sumo Deadlift4 × 5–816Barbell Hip Thrust4 × 8–1017Stiff-Leg Deadlift3 × 8–1018Nordic Hamstring Curl3 × 5–819Seated Calf Raise4 × 12–1520Lateral Lunge3 × 8 / side

LEGS / LOWER BODY

Barbell Hip Thrust

A lower-body movement that develops leg strength, balance, and useful range of motion.

SETS / REPS4 × 8–10
REST75 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Barbell Hip Thrust reference. Follow the setup, controlled working path, return, and reset with the same form.

Barbell Hip Thrust technique — set position

01SETBuild a stable starting position.

Barbell Hip Thrust technique — brace position

02BRACECreate tension before moving.

Barbell Hip Thrust technique — lower position

03LOWEREnter the range with control.

Barbell Hip Thrust technique — work position

04WORKMove through the strongest path.

Barbell Hip Thrust technique — return position

05RETURNControl the return phase.

Barbell Hip Thrust technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Full foot planted
  • Knees track well
  • Use a pain-free depth
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not let the knees collapse inward.
  • Do not lift the heels or lose pressure through the whole foot.
  • Do not chase depth by rounding the back or losing balance.

STEP BY STEP

MOVE WITH CONTROL.

  1. Set the feet firmly and brace before moving.
  2. Lower with control while the knees track naturally.
  3. Keep pressure through the whole foot.
  4. Drive smoothly to the start without rushing.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.