Bar across the hips, dome under your back. Thrust with a wobble.
Move steadily to stay balanced on the dome and finish with a hard glute squeeze.
With your upper back on the dome and a balance bar across your hips, every thrust drives the glutes to full extension while the unstable surface under your shoulders punishes any lazy, lopsided rep. The hamstrings assist from their spot behind the bent knee, and the wobble forces both legs to push evenly, which flat-bench hip thrusts never check. It earns its place as glute work with a built-in symmetry audit.
The unstable surface under your upper back means uneven leg drive instantly shows up as a tilt or wobble. You trade some loading capacity for constant feedback on whether both glutes are actually working.
Across the crease of your hips, held steady with both hands. If it digs in, wrap a towel or pad around it, discomfort at the hip crease is the most common reason people cut the range short.
To a flat line from knees to shoulders with a hard glute squeeze at the top. Stopping short leaves the best part of the rep on the table, and arching beyond flat shifts the work into your lower back.
