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Barbell Hip Thrust

  • Beginner
  • Glutes

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Setup instructions

1) Line up your shoulder blades on the edge of the bench.
Keep your feet shoulder width apart & the heels vertically placed under the knees.

2) Place the barbell on the crease of your hips and hold it in place. Use a bar pad to ensure the bar is comfortable.

Perform instructions

1) Press into your heels, engage your glutes and slowly thrust your hips up.
Keep the chin tucked and the rib cage down to avoid engaging lower back

2) Pause & squeeze at the top & then lower yourself down to the starting position.

3) Repeat.

Anatomy