Hip Thrust

Target Muscles

How to do it

1. 1Sit on the floor with your upper back against a bench.
2. 2Roll a barbell over your hips (use a pad for comfort).
3. 3Drive through your heels to lift your hips until your body forms a straight line.
4. 4Squeeze your glutes hard at the top, then lower with control.

Tips

• *Don't hyperextend your back at the top — stop at neutral.
• *Keep your chin tucked — look forward, not at the ceiling.
• *Your shins should be vertical at the top of the movement.