Barbell Bench Hip Thrust

Instructions

1. 1.Sit on the ground with a barbell across your groin area and a flat bench behind you.
2. 2.Lean back onto the bench such that your shoulder blades are on the edge of the padding. Your feet should be flat on the floor. This is your starting position.
3. 3.Perform the movement by pushing your hips vertically up, driving the movement through your heels.
4. 4.Push up as far as you can, hold the contraction for a moment, then slowly return to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• You can use a padded bar to decrease discomfort.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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