GlutesHamstrings
Barbell hip thrust
BarbellBenchBeginner
How to
- 1
Rest your shoulder blades against a bench and roll a padded bar onto your hips.
- 2
Place your feet hip-width apart so your shins are vertical at the top.
- 3
Drive through your heels and lift your hips until your torso is horizontal.
- 4
Squeeze your glutes at the top with your chin tucked, then lower slowly.
Tips
Don't overarch your lower back at the top; stop when your hips are level.
Part of these programs
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