Bodyweight Hip Thrust

Starting Position 1. Sit with your back against a bench, knees bent, and feet flat on the floor. 2. Place a barbell over your hips and hold it in place with both hands. 3. Adjust your position so your shoulders and feet are stable and supported. During the Exercise 1. Lift your hips upward, pushing your pelvis toward the ceiling. 2. Raise your hips until they are in line with your shoulders and knees. 3. Slowly lower your hips back to the starting position. Breathing Tips Exhale as you lift your hips, and inhale as you lower them.