Hip Thrusts

1. Lean up against a bench or box that you can rest your back against
2. Position the bar on your hip bones
3. Feet about shoulder width apart
4. Push your back against the bench, push heels into the floor, and squeeze glutes as you thrust up
   1. You should feel a strong contraction in your glutes at the top

Tips:

• Use a barbell pad to make this much more comfortable.
• If too uncomfortable with a barbell, you can use one heavy dumbbell instead