Barbell hip thrust

Barbell hip thrust

Instructions

Sit on the floor, knees bent and with a bench directly behind you. Make sure that the bench will not tip over during the movement.
Place a barbell at your hips (make it roll) and position your shoulder blades against the bench behind you.
Raise your hips with the barbell until your thighs and bust are aligned. The weight should be distributed between your feet and your shoulder blades.
Hold the position for one second then slowly return to the starting position.

Tip!

Put a foam cylinder around the barbell or a folded mat between your abdomen and the barbell to reduce the discomfort.

Muscles

Primary muscles - Glutes

Secondary muscles - Abs

Alternative exercises

Glutes press on gravitron

Cable donkey kicks / hip extensions

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