- 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.
Barbell hip thrust

Execution instructions
Important tips
Put a foam cylinder around the barbell or a folded mat between your abdomen and the barbell to reduce the discomfort.
Stimulated muscles
Primary muscles
Glutes
Secondary muscles
Abs
Alternative exercises
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