Barbell Hip Thrust
Instructions:
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Alternative exercises:
Lying Glute
Lie on your back with your partner kneeling beside you. Flex the hip of one leg, raising it off of the floo...
Pull Through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machi...
Physioball Hip Bridge
Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat o...