Hip thrust

Who it's for

Climbers who want stronger glutes and hips. Those are the muscles that keep you close to the wall on heel hooks and push you up through a high step. It's easy to learn, it's gentle on the back and knees, and it works for every level. It suits anyone who finds squats awkward, but for all-round leg strength it goes alongside a squat.

Common mistakes

• Arching the lower back at the top. Finish flat from shoulders to knees. Pushing past flat hands the work to the lower back.
• Feet too far away or too close. At the top your shins should be about vertical. Too far and the hamstrings take over, too close and the quads do.
• Skipping the squeeze. Hold the top for a second with the glutes squeezed, as the catalog says. Bouncing through it takes most of the value out.
• Letting the bench slide. Put it against a wall or a rack. A bench that moves makes every rep a balance exercise.

How to progress

Bodyweight or a light dumbbell first, until three sets of 12 are smooth with a real pause at the top. Then add weight and go back to eight reps. Once or twice a week fits easily alongside climbing, and it's easier to recover from than squats. Once the barbell version is easy, try it on one leg without weight, which is harder than it looks.