Hip Thrust

Sit on the floor with your upper back against a bench. Place a loaded barbell across your hips. Feet should be flat on the floor, about hip-width apart, with knees bent.

1. Drive your hips up by pushing through your heels.
2. At the top, your body should form a straight line from shoulders to knees.
3. Squeeze your glutes at the peak of the movement.
4. Lower your hips back to the starting position with control.

• Keep your chin tucked, gaze forward.
• Ensure your shins are vertical at the top of the lift.
• Maintain a neutral spine.

• Hyperextending the lower back at the top.
• Pushing from the toes instead of the heels.
• Not reaching full hip extension.