Barbell Hip Thrusts
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Similar to a glute bridge, the Barbell Hip Thrust is performed with the upper back elevated. This movement targets the glutes.
Start with bar centered on hips. Steady the bar by grasping it on either side of your body. Pull your feet in close to your glutes.
Position the bench just under shoulder blades. Keep your chin tucked.
Drive through the heels as you raise your hips. At the top of the movement, torso should be perpendicular to the ground. Knees should be 90 degree angle
**If your feet are too close, it puts stress on the quads and/or knees. If your feet are too far, the stress is on the hamstrings and not the glutes.
Pause for 2-3 seconds at the top to achieve full extension and ensure glutes are contracted. Squeeze your glutes hard! Lower slowly and repeat.
When you have completed your reps, lower your hips and roll the bar towards your feet.
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