The glute builder. Bridge up big and squeeze hard.
Tuck your chin and keep ribs down, finish with a hard glute squeeze not a back arch.
The barbell hip thrust hammers the glutes right where they're strongest, at full hip extension, with the bar loading directly over your hips instead of your spine. Your hamstrings assist from the bent-knee position, but the top squeeze belongs almost entirely to the glutes. It earns its slot because you can load it heavier than almost any other glute move while keeping your lower back out of the equation.
Your feet are probably too close to your hips. Walk them out until your shins are vertical at the top of the rep, and drive through your heels rather than your toes.
A standard flat bench around knee height works for most people, with the pad hitting just below your shoulder blades. If the bench catches you mid back, you'll tip over it instead of hinging around it.
Full range first. A hard lockout and squeeze at the top beats loading up plates and bouncing through half reps, so only add weight when every rep finishes flat.
