BARBELL HIP THRUST
WORKS: Glutes, Quads, Hamstrings
• Sit on floor, leaning with upper back against a flat bench, knees bent, and feet flat on the floor. Place a padded barbell across hips.
• Pushing up through heels, lift hips until thighs are parallel with floor and torso and core are in line with quadriceps; keep ankles directly under knees (A).
• Hold one count, squeezing glutes at the top of the movement. Slowly lower glutes toward floor without touching all the way back down (B). Do a total of 10 reps, 2–3 sets.
Tip
MAKE SURE NOT TO ARCH YOUR SPINE OR HYPEREXTEND
