All exercises
The Arsenal
Hip Thrust
Loaded bridge from a bench — direct glute strength for sleds and sprints.
How to do it
- —Chin tucked, ribs down; finish with a hard glute squeeze, not a lumbar arch.
- —Bench at the bottom of your shoulder blades.
- —Pause a beat at the top of every rep.
Common mistakes
- —Arching the lower back to fake extra range.
- —Bouncing reps off the floor.
- —Loading it so heavy that the range collapses.
Scale it easier
Bodyweight glute bridges, or single-leg.
Scale it harder
Add load, pause 2s at lockout, or go single-leg weighted.
Don't have the equipment?
Glute bridgesBanded hip thrustsRomanian deadlifts