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Barbell Single-Leg Hip Thrusts

1. 1 - Sit on the ground with your upper back against a flat bench, positioning the bench just below your shoulder blades.
2. 2 - Place a barbell across your hips, using a pad or towel for comfort, and extend one leg straight out in front of you while keeping the other foot flat on the floor.
3. 3 - Brace your core, tuck your chin slightly, and drive through the heel of your planted foot to lift your hips off the ground.
4. 4 - Thrust your hips upward until your body forms a straight line from your shoulders to your knee of the planted leg, squeezing your glute at the top.
5. 5 - Hold the top position for a brief moment, ensuring your hips are fully extended and level.
6. 6 - Lower your hips back down in a controlled manner until they are just above the ground.
7. 7 - Complete all repetitions on one side before switching to the other leg.