Joint angles · start → finish
- Torso
- 58.0° → 58.0°
- Hip
- 22.0° → 2.0°
- Knee
- 92.0° → 96.0°
- Shoulder
- 70.0° → 70.0°
- Elbow
- 12.0° → 12.0°
- Neck
- -18.0° → -18.0°
Strength
Barbell Hip Thrust
4 × 8 with a 1s pause at lockout, ribs down, chin tucked.
Equipment
- Barbell
- Bench
Muscle groups worked
- Glutes
- Core
What it buys you
Trains the exact hip-drive pattern the elevated and bridged families run on, and it is the most direct strength lift for the active role.
Capacity trained
Strength. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 83 kcal | 166 kcal | 250 kcal | 375 kcal |
| Female reference · 68 kg | 69 kcal | 138 kcal | 207 kcal | 311 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 50
It serves Elevated / Bridged, Supine Base, Seated Astride and Prone Base. Every position in those families is listed below, hardest first.
- Seated AstrideAstride Hold and Surge8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- Elevated / BridgedElevated Cantilever7.8
- Seated AstrideAstride Rocking Tempo7.7
- Elevated / BridgedBridge Single Leg7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Seated AstrideAstride Back Lean7.5
- Elevated / BridgedElevated Legs Overhead7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- Elevated / BridgedElevated Counterbalance7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- Elevated / BridgedElevated Table Edge7.3
- Elevated / BridgedElevated Surface Step7.2
- Elevated / BridgedElevated Deep Wedge7.1
- Seated AstrideAstride Upright7.0
- Elevated / BridgedBridge Hold6.8
- Seated AstrideAstride Kneeling Base6.6
- Elevated / BridgedElevated Wedge Support6.5
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- Elevated / BridgedElevated Hips Supported6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- Prone BaseProne Neutral5.6
- Supine BaseSupine Bridge Assist5.3
- Supine BaseSupine Legs on Shoulders5.2
- Supine BaseSupine Legs Extended Overhead5.1
- Supine BaseSupine Hips Elevated5.0
- Supine BaseSupine Deep Hip Flexion5.0
- Supine BaseSupine Edge of Surface4.9
- Supine BaseSupine Half Twist4.9
- Supine BaseSupine Single Leg Raised4.8
- Supine BaseSupine Knees Drawn4.7
- Supine BaseSupine Wide Abduction4.7
- Supine BaseSupine Ankles Crossed4.6
- Supine BaseSupine Lumbar Wedge4.6
- Supine BaseSupine Neutral4.4
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.