Hip Thrusts
– begin seated on a flat bench, with a weighted sandbag on your lap
(if using a barbell, add a pad for extra cushion along the hip bones)
– lower yourself along the front of the bench, positioning your shoulder blades at the edge of the bench
– adjust the weight so it sits on your hips
– extend your hips upwards, squeezing your glutes to push towards the ceiling as far as possible
– slowly lower your hips downwards towards the floor
– reverse the movement before touching the floor, this is a completed rep
– the core should be tight the entire time, and the torso should move as one
(with the spine in a neutral position, no arching of the back or bending of the neck)
– repeat for desired reps, can be done with both lighter or heavier weights