Staggered-stance hip thrust

A compound exercise for the glutes, with help from the hamstrings. Equipment: barbell and flat bench.

Orbit

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WorksGlutesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Upper back on the bench, bar over the hips, one foot a step ahead.
Drive up mostly through the back foot
Pause at the top

Muscles worked

Staggered-stance hip thrust: 3D figure mid-rep with the glutes highlighted

Glutes · main
Hamstrings

Equipment

Barbell
Flat bench

Alternatives

Exercises that train the same main muscles. See all staggered-stance hip thrust alternatives.

Back extensionFlat bench
Band hip thrustResistance bands and Flat bench
Barbell glute bridgeBarbell
Barbell hip thrustBarbell and Flat bench
Bench reverse hyperFlat bench
Clean and jerkBarbell

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine

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