1. Sit on the ground with a bench or stable surface directly behind you. Have a weighted barbell over your legs (optional). Roll the bar so that it is directly above your hips, and lean against the bench so that your shoulder blades are near the top of it.
2. Start with your feet flat on the ground, approximately hip-width apart. Your knees should be bent, and your feet should be positioned so that when you thrust upwards, your knees will be directly above your ankles.
3. Drive through your heels to lift your hips vertically upwards. Ensure your chin stays tucked to your chest to avoid hyperextension in your neck.
4. Your body should form a straight line at the top of the movement from your shoulders to your knees.
5. Pause and contract your glutes at the top of the thrust.
6. Slowly lower your hips back down to the ground to complete the repetition.
7. If using a barbell, ensure it is secured properly and padded if necessary to avoid discomfort.
It is important to keep the movement controlled, engaging your core and squeezing your glutes throughout. A proper warm-up before performing hip thrusts is recommended.
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