Hip Thrust

  • HOW: Begin by placing your upper back on an elevated bench surface. Your shoulder blades should be just above the edge. Have your feet shoulder width apart and flat on the ground. Your knees bent with your feet slightly behind your knees. Push into the ground lifting your hips straight up. Stop when your hips are in line with your knees. Hold that position for a few seconds and then slowly return to the starting position. 
  • FEEL: You should feel your glutes, hamstrings, and core working. 
  • COMPENSATION: Don’t use your upper body, only use your lower body and core. Keep your shoulders on the elevated surface.

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