A hip thrust is very similar to a glute bridge, but it’s done on a bench to increase your range of motion. It can be done with a barbell, dumbbell or plate and primarily targets the glutes / butt.
How to do Barbell Hip Thrust:
- Begin seated on the ground with a bench directly behind you.
- Place a loaded barbell (or dumbbell / plate) over your legs. Using a pad on the bar can greatly reduce the discomfort during this exercise.
- Roll the bar so that it is directly above your hips (or position a plate / dumbbell in your lap) , and lean back against the bench so that your shoulder blades are near the top.
- Begin the movement by driving through your feet, extending your hips vertically and up with the weight. Your body should be supported by your shoulder blades and your feet.
- Slowly extend up as far as possible and squeeze your butt, then reverse the motion and return to the starting position.
- Repeat exercise for the suggest number of repetitions.
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