Barbell hip thrust

How to do this exercise

1. Step:1 Place a horizontal bench behind you, stable and well positioned.
2. Step:2 Sit on the floor with your upper back resting against the edge of the bench.
3. Step:3 Roll a loaded barbell up to your hips and place it at the hip crease.
4. Step:4 Plant your feet firmly on the ground, shoulder width apart, knees bent.
5. Step:5 Hold the bar with your hands to stabilize it.
6. Step:6 Engage the abs and glutes, then push through the heels to elevate the hips.
7. Step:7 Raise until the core and thighs are aligned, strongly contracting the glutes.
8. Step:8 Pause briefly in the top position, without excessively arching your lower back.
9. Step:9 Slowly lower the hips in a controlled manner to the starting position.
10. Step:10 Repeat for the desired number of repetitions.