Barbell Hip Thrust

How to Perform

1. Step 1: Sit on the floor with your upper back against a bench.
2. Step 2: Roll a barbell over your hips (use a pad).
3. Step 3: Drive through your heels to lift your hips.
4. Step 4: Squeeze your glutes hard at the top.
5. Step 5: Lower with control.

Tips

• Keep your chin tucked at the top.
• Feet should be about hip-width apart.
• Use a barbell pad for comfort.