Barbell Hip Thrust.

Make every rep count.

1. 01

   Sit on the floor with your upper back against a sturdy bench, then roll the barbell until it rests in the hip crease (use a pad if needed).

2. 02

   Plant your feet about hip-width and keep your shins close to vertical at the top. Brace your core and keep your ribs down.

3. 03

   Drive through your heels/midfoot and lift your hips until your body forms a straight line from shoulders to knees. Pause and squeeze your glutes—don’t over-arch your lower back.

4. 04

   Lower under control until your hips are just above the floor, keep the bar stable, and repeat for your reps.