Hip thrust

Glutes - Hamstrings

Start sitting on the floor with a barbell on your hips. You should be leaning against a bench or step so that your upper back is resting on the edge. Your knees should be bent and your feet should be flat on the floor.
Next, push through your heels and lift your hips toward the sky. Keep the bar stable and close to your hips as you do this. At the top of the movement, your shoulders, hips, and knees should be in a straight line.
Finally, slowly lower your hips toward the floor to return to the starting position. That would be a repeat. Remember, it is important to perform this exercise with a load that allows you to maintain correct technique and control the movement at all times.

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