Barbell Hip Thrust

How to perform it

Step-by-step instructions

1. 01Sit with the upper back against a bench and the barbell padded across the hips.
2. 02Plant the feet about hip width so the shins are near vertical at the top.
3. 03Tuck the ribs down and drive through the heels to lift the hips.
4. 04Finish with the glutes squeezed and the pelvis level, not with the lower back arched.
5. 05Lower until the hips approach the floor and repeat from a dead stop or controlled touch.