Barbell Hip Thrust
Targets the glutes.
Sit on the ground in front of a flat bench. Wrap a pad or towel around the bar of a barbell before placing the barbell on your legs. Slide the bar up to the point when it's on your hips. Slant backward on the bench. Your shoulder blades are close to the top of the bench. Your upper back and elbows rest on the bench behind you. Your feet are at a shoulder width distance or more than shoulder width distance from each other. Your feet point out a little bit or point straight. Your hands are near your hips, palms facing down. Don't arch your back. Don't expand your chest. Don't tilt your head. Your weight is on your feet and shoulder blades. Contract your abs. Push with your feet and flex your hips up to the point when your lower legs are perpendicular to the ground and your upper legs and upper body are parallel to the ground. Contract your glutes. Pause. Return to the starting position.
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