Barbell Hip Thrust

A strong glute exercise done with your upper back on a bench and a barbell across your hips. It also works your hamstrings.

1. Sit on the floor with your upper back against the edge of a bench and a padded barbell over your hips.
2. Bend your knees and place your feet flat on the floor, about hip-width apart.
3. Breathe out and push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes at the top, keeping your chin tucked and ribs down.
5. Lower your hips slowly to just above the floor and repeat.

• Use a bar pad or folded towel so the bar is comfortable on your hips.
• Don't arch your lower back at the top; the movement should come from your hips.
• Learn it first with no weight or a light bar, or as a glute bridge on the floor.