Bodyweight Deficit Hip Thrust

How to perform it

Step-by-step instructions

1. 01Set your upper back on a stable bench and place both feet securely on a lower raised box so the hips have extra clearance to descend.
2. 02Tuck the chin slightly, brace the trunk, and keep the ribs controlled.
3. 03Lower the hips through the available extra range without losing foot or upper-back contact.
4. 04Drive through both feet and squeeze the glutes until the torso and thighs align.
5. 05Stop before the lower back overextends, then return into the deficit under control.