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Legsintermediate

Barbell Hip Thrust

Muscles Worked

Front
Back
Primary: glutes, hamstrings, core

How to do it

Sit against a bench with a barbell across your hips, protected by a pad. Drive through your heels to thrust your hips upward, squeezing your glutes at the top until your body is flat from shoulders to knees, then lower.

Form Tips

Chin should be tucked and eyes looking forward, not at the ceiling. Full hip extension at the top — don't hyperextend your lower back.

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