Barbell Hip Thrust

in Glutes Exercise

Main Muscle Worked: Glutes

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Barbell Hip Thrust - Exercise Guide

Step 1

Hold a barbell with both hands then sit on the floor with a bench behind you. Your knees should be bent and feet flat on the floor.

Step 2

Place the barbell over your legs then roll it directly over your hips. It’s recommended to use a fat barbell or padded one to reduce the discomfort you’ll feel on this exercise.

Step 3

Lean your back on the bench with your shoulder blades near the surface. Make sure to stabilize the barbell’s position to avoid injury. This is your starting position.

Step 4

Raise your hips as far as you can. Support your weight by shoulder blades and feet.

Step 5

Pause for a moment then slowly lower your hips until you’re back to your starting position.

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