Hip thrusts with proper technique

The hip thrust is the most effective exercise for strengthening your glutes. Strong glutes support your back, improve your running and make everyday lifting easier.

You will need

• Bench
• Barbell and bar pad, or a dumbbell
• Exercise mat

Steps

1. Start on the floor without weight

   Lie on your back with your knees bent and lift your hips by squeezing your glutes. Do 2 × 15 to learn the feeling.

2. Set up against a bench

3. Place the weight on your hips

4. Lift your hips

5. Squeeze at the top

6. Lower with control

7. Adjust your foot position

8. Choose your sets

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