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Glutes Exercises

Barbell Hip Thrust on Floor

The barbell hip thrust builds strength and power in the glutes and lower body. This exercise also improves core strength and stability.

Instructions

  1. 104_A
    Lie face up on the floor with knees bent, feet planted firmly on the floor with a barbell resting across your hips. Grab the bar with a shoulder-width overhand grip and hold it securely in place.
  2. Barbell Hip Thrust on Floor
    Brace core and press your heels into the floor, driving your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion.

Trainer’s Tips

  • Avoid stopping short of full range of motion. Be sure to push your hips all the way open at the top.
  • Avoid hyperextending your lower back at the top of the movement.

Advanced variations

Routines with this exercise

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