Hip thrust

Hip thrust mostly focuses on glutes, hamstring, quads and hip adductors muscles

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Steps to do hip thrust with barbell:

1. With a bench placed behind the back, place a loaded barbell across the upper thighs

2. With feet directly under the knees, thrust hips forward while keeping the mid back against the bench. During the movement brace the core, exhale and flex the gltues

3. Return to the starting position while inhaling

4. Repeat for reps