Strength exercise

Barbell Hip Thrust

How to do it

Sit on the floor with the upper back braced against a bench and roll a padded barbell over the hips.
Plant the feet flat on the floor about hip width apart with the knees bent to roughly 90 degrees at the top.
Drive through the heels to lift the hips until the body forms a straight line from the shoulders to the knees, working the hamstrings and glutes.
Squeeze the glutes hard at the top and hold briefly before descending.
Lower the hips back down under control, inhaling on the descent and exhaling on the drive up.
Keep the chin tucked slightly and avoid overextending the lower back at the top of the thrust.

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises