How to perform Barbell Hip Thrust with proper form

Setup:

1. Equipment: Use a barbell, bench, and a mat or pad.
2. Positioning: Sit on the ground with your upper back against a bench. Roll the barbell over your hips and use a mat or pad for comfort.

Feet Placement:

• Place your feet flat on the ground, shoulder-width apart. Your heels should be about a foot away from the bench.

Execution:

1. Starting Position: Engage your core. Your spine should remain neutral.
2. Lift: Drive through your heels, pressing your hips upward. Extend fully at the top, squeezing your glutes.
3. Top Position: Your body should form a straight line from shoulders to knees at the peak of the lift.
4. Lowering: Slowly lower your hips back down to the starting position, maintaining control throughout.

Breathing:

• Inhale as you lower your hips and exhale as you thrust upward.

Key Points:

• Keep your chin tucked to maintain a neutral spine.
• Avoid overarching your lower back at the top of the movement.
• Ensure your knees don’t cave inward; they should stay in line with your toes.

Following these steps will help you perform the Barbell Hip Thrust with proper form, targeting the glutes effectively.