Hip Thrust (Barbell)
Also called Barbell Hip Thrust, BB Hip Thrust
How to do it
Sit with your upper back against a stable bench and secure a padded barbell across your hips with both feet planted. Drive through your feet to lift your hips until your torso and thighs form a straight line, squeeze your glutes, then lower under control. Keep your ribs down and avoid overextending your lower back.
Setup
Shoulder blades on a bench, bar across the hips with a pad, feet flat and roughly shin-vertical at the top. Tuck the ribs down before the first rep.
Where you should feel it
Squarely in the glutes at lockout. Hamstring cramping usually means the feet are too far out; quad burn means too close.
When to use it
The most direct heavy glute builder. Program in the 8-12 range and pause a beat at the top rather than chasing load.