🍑 How to do Barbell Hip Thrust

Works: Glutes, Hamstrings · Starting weight: about 95 lbs

main muscle helpers

Step by step

1. Upper back on a bench, bar padded across your hips.
2. Drive through your heels until your body is flat.
3. Pause and squeeze, then lower.

💡 Tip: Chin tucked and ribs down at the top.

At home: other ways to do it

Hip Thrust (Smith machine)

▶ Watch videos of Barbell Hip Thrust

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