Barbell hip thrust

Glutes

• Target muscles: glutes, hamstrings, legs
• Equipment: barbell
• Level: intermediate

How to do it

1. Sit on the floor with your back against a bench, shoulder blades resting on its edge, feet flat on the floor hip-width apart.
2. Place the bar across your hips and hold it with both hands using an overhand grip.
3. Lower your hips down, almost to the floor, keeping your back neutral and your shoulder blades supported on the bench.
4. Push through your heels and drive your hips up until your torso and thighs form a straight line from knees to shoulders.
5. Hold at the top, squeezing your glutes, then lower your hips back down under control.
6. Repeat for the desired number of reps.

Swap it for

• glute bridge march
• single leg bridge with outstretched leg
• Band Hip Thrust (Floor)
• Kneeling Glute Bridge with Band (Women's)
• Glute Bridge with Feet on Bench (Back on Floor)
• barbell glute bridge

Harder

• barbell glute bridge
• single leg bridge with outstretched leg
• Barbell Glute Bridge (Feet on Bench)
• glute bridge march