EXERCISE · BARBELL
Hip Thrust
LegsCore
Your upper back rests on a bench, knees bent, feet planted roughly shin-width apart and close enough to your hips that your shins are near vertical at the top. Tuck your chin slightly and keep your ribs pulled down toward your hips rather than arching your lower back — that arch is where people mistake spine extension for hip extension. Drive through your heels and push your hips up until your body forms a straight line from shoulders to knees, squeezing your glutes hard at the top. Lower under control until your hips are just short of the floor, then drive back up.