How to Do a Hip Thrust: and
1. Lie face up on the ground with your knees bent and your feet flat on the floor, hip-width apart.
2. Place a barbell across your hips, just below your hip bones.
3. Brace your core and raise your hips until your body forms a straight line from shoulders to knees.
4. Hold the position for a second, then slowly lower your hips back to the starting position.
5. Repeat for the desired number of repetitions.
Here are some tips to help you get the most out of this exercise:
- Keep your core engaged throughout the movement.
- Push through your heels and squeeze your glutes at the top of the movement.
- Don't let your back arch or your lower back come off the ground.
- Keep the weight centered over your hips.
- Stop the movement if you feel any pain in your lower back.
Hip thrusts are a great way to build strength and muscle in your glutes, hamstrings, and quadriceps. They can also help to improve your posture and core stability.
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