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Barbell Hip Thrust
- 1 - Sit on the ground with your upper back resting against a flat bench, knees bent and feet flat on the floor at hip-width apart.
- 2 - Roll a barbell over your hips and place a pad or folded mat between the bar and your hips for comfort.
- 3 - Brace your core, tuck your chin slightly, and drive through your heels to thrust your hips upward by squeezing your glutes.
- 4 - Raise your hips until your body forms a straight line from your shoulders to your knees, with your shins vertical.
- 5 - Hold the top position for a brief pause, fully contracting the glutes at peak extension.
- 6 - Slowly lower your hips back down toward the floor in a controlled manner without letting the weight drop.
- 7 - Repeat for the desired number of repetitions, maintaining control and full range of motion throughout.
