Barbell hip thrust

How to do it

1. 1 Sit with knees bent to nearly 45 degrees and place your upper back on a stable bench behind you with the barbell across your hips.
2. 2 With your feet planted firmly on the ground, raise your hips towards the ceiling, engaging your core and abs.
3. 3 Keep raising your hips until your thighs are parallel to the ground and slowly return to the starting position.

Tips

• Ensure that the bench behind you is stable and will not move as you perform the exercise.
• Keep your head in a neutral position.
• Maintain a smooth breathing rhythm throughout the exercise.