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Barbell Hip Thrust
The glute max is the largest muscle in the body and the core engine of jump takeoff — the hip thrust isolates it directly. Stronger glutes = stronger hip extension = higher jumps. Upper back on a bench, bar over the hips, drive up until the body is a straight line, squeeze 1-2s at the top. Highly transferable to jumping.
Glute max (emphasis), hamstrings3-4 sets × 8-10 reps @75-85% 1RM
Coaching cues
- 1.Chin tucked, eyes forward
- 2.At the top, posterior-tilt the pelvis and squeeze the glutes hard
- 3.Control the descent — no free fall
- 4.Bar sits below the hip bones; pad it if needed
Detailed training method
[Steps]1. Upper back on a bench edge, bar over the hips→2. Knees bent, feet planted→3. Chin tucked→4. Drive the hips up until the body is a straight line→5. Squeeze the glutes hard 1-2s at the top→6. Lower under control
[Common Errors]✗ Hyperextension at the top→just a straight line ✗ Feet too far from the glutes→adjust so knees are ~90° at the top ✗ Bar hurts the hips→pad it
[Progressions]Bodyweight bridge→single-leg bridge→barbell hip thrust→banded hip thrust→single-leg hip thrust
[Jump-Specific]The glute max is the core hip-extension engine of jumping; stronger hip extension can improve jump drive, but individual transfer varies — treat it as a training target, not a guaranteed cm gain
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