Barbell hip thrust

How to do it

1. Get down on a step with your back supported against a bench, knees bent, and feet on the floor.
2. Hold a dumbbell in your lap while placing your elbows on the bench.
3. Raise your hips off the step while leaning backward on the bench.
4. Hold for a while, return to the initial position, and repeat.

Tips

• Maintain the curve of your lower back and keep your chest out.
• Keep your feet in contact with the floor.
• Maintain a smooth breathing pattern.