How to do a barbell hip thrust

Setup:

1. Bench: Sit on the floor in front of a bench or sturdy platform. Your shoulder blades should rest against the edge of the bench.
2. Barbell Placement: Roll a loaded barbell over your legs and position it across the crease of your hips.
3. Foot Position: Place your feet flat on the floor, shoulder-width apart, heels a comfortable distance from your glutes.
4. Chin Tuck: Keep your chin slightly tucked to maintain a neutral spine.

The Lift:

1. Initiate: Brace your core, and drive through your heels to lift your hips off the floor.
2. Squeeze at the top: At the top of the movement, squeeze your glutes forcefully. Aim for your knees, hips, and shoulders to form a straight line.
3. Controlled Descent: Lower your hips back down in a controlled manner, stopping just before your glutes touch the ground.
4. Reset & Repeat: Maintain core tension and begin the next repetition.

Tips:

• Focus on the glutes: Consciously think about squeezing your glutes rather than hyperextending your back.
• Experiment with foot position: Play with your foot placement to find a position that maximizes glute activation.
• Exhale at the top: Exhaling as you squeeze your glutes can help with the mind-muscle connection.