Hip thrust with bar

Proper position

• Sit on a flat bench and place a barbell at hip level.
• Get into a low position, keeping your shoulders in contact with the bench.
• Hold the bar firmly, shoulder-width apart, from above (hands pronated).
• Your feet should be flat on the floor and your legs bent at 90 degrees.

Movement

• Lower your hips to the floor and feel your buttocks stretch.
• Then contract your glutes to raise your buttocks and return to the starting position, pushing with your heels.
• Repeat until you've reached the desired number of repetitions.

Breathing

• Inhale on the way down and exhale on the way back up.