Hip thrust
- Sit on the floor with your upper back (just below the shoulder blades) resting against the side of a stable bench.
- Roll a padded barbell over your legs until it sits in the crease of your hips. Plant your feet firmly on the floor, about shoulder-width apart, so that your shins are vertical when your hips are lifted.
- Keeping your chin tucked, drive through your heels and squeeze your glutes to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees at the top.
- Pause for a moment at the top, focusing on the glute contraction, before lowering your hips back down with control to complete the rep.
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