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Barbell Hip Thrust with Bench

The barbell hip thrust with bench increases strength and power in the hamstrings and glutes. The exercise also improves stability throughout the core and lower back.

Instructions

  1. 418_A
    Lie with your upper back supported on a bench, and your feet planted on the floor in front of you. Hold a barbell across your hips.
  2. Barbell Hip Thrust with Bench
    Lower your hips down so your glutes almost come in contact with the floor.
  3. 418_C
    Pressing through your heels and squeezing your glutes, return the barbell to the start position.

Trainer’s Tips

  • Push through the heels, not the ball of the foot.
  • Squeeze the glutes, and pause for 1 second at the top.
  • Do not hyperextend the neck—keep your head in place.