Barbell Hip Thrusts

1. Start with your back against a bench or chair. Your knees are bent and feet in line with your glutes.
2. Place a Barbell with the appropriate amount of weight over your hips.
3. By pressing out of your heels, push your hips straight up.
4. Squeeze your glutes at the peak of the motion.
5. Control and lower back down to the starting position.
- Do not arch your back.
- Engage your core.
- Press through your heels.
- Drive your hips up as high as you can without overarching your back.
- You can use a pad on the bar to stop it from pressing into your hip bones.