Axle Bar Hip Thrust

How to perform it

Step-by-step instructions

1. 01Sit on the floor with your upper back against a stable bench and position a securely padded axle across the crease of your hips.
2. 02Plant your feet about hip-width apart with your knees bent, brace your abdomen, and hold the axle to prevent it from rolling.
3. 03Drive through your whole feet and extend your hips until your shoulders, hips, and knees form a straight line.
4. 04Squeeze your glutes at the top while keeping your ribs down and avoiding excessive extension through your lower back.
5. 05Lower your hips under control while keeping the axle centered, then reset your foot pressure before the next repetition.