Barbell Hip Thrust

Hip Thrusters are a great exercise to strengthen your glutes and hamstrings. Here are the steps to perform them with a barbell:

1. Place a bench behind you and sit on the floor with your legs extended. Roll the barbell over your legs until it rests on your hips. You may want to use a pad or a towel to cushion your hips.
2. Lean back and place your upper back on the edge of the bench. Your feet should be flat on the floor and your knees bent at 90 degrees. Hold the barbell with both hands to keep it in place.
3. Brace your core and squeeze your glutes as you lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Do not hyperextend your lower back or let your knees cave in.
4. Pause at the top and then lower your hips back to the starting position. Repeat for the desired number of reps and sets.