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VIDEO DEMO

Goblet hip thrust

Progression of Glute Bridge Progression

YouTube · Mitchel MayGlute BridgesWatch the floor regressionYouTube · E3 RehabHip ThrustWatch the loaded progression

PROGRESSION · HOW TO DO IT

Goblet hip thrust

These steps are written specifically for the Goblet hip thrust. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Goblet hip thrust. Hold one weight close to the chest and keep it centered over the working base.

  2. 02
    Move the pattern

    Lower the hips under control, then drive through the whole foot to lift them toward the ceiling.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Finish with ribs down and glutes squeezed. Stop before the low back arches. Finish with glutes—not the low back.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

GLUTES & HIPS / 31

Short rangeShort range

Goblet hip thrust

Sets: 3–5 · Reps: 6–12

Goblet hip thrust is a progression of Glute Bridge Progression. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Each version finishes in hip extension with the glutes shortened; moving from the floor to a bench and then adding load gradually increases the demand.