Uploaded June 2023 | Updated September 2026, 1 hour ago
Sit on the floor with your back resting against a bench. The bench should be perpendicular to your body and your shoulders should be resting on the middle of the bench.
Roll a loaded barbell over your thighs so that it sits in your hip crease, then place a barbell pad or folded yoga mat between the bar and your hip bones to make the exercise more comfortable.
Plant your feet on the floor about shoulder-width apart and 12-to-18 inches from your butt with your toes pointing slightly outward so that your knees are bent to about 90 degrees. Grab the bar with your palms facing toward the floor and a few inches from your sides.
While keeping your shoulders pressed against the bench and your fingers gripped around the bar, push the bar upward with your hips by pressing through your heels. As you thrust upward, tuck your chin to your chest. This prevents you from overarching your back and straining your neck. Continue thrusting your hips into the bar until your torso and thighs form a straight line that’s parallel to the floor and your shins are vertical.
Reverse the movement to return the bar to its starting position on the floor.
#shorts #mikematthews #bls #biggerleanerstronger #hipthrust
Sit on the floor with your back resting against a bench. The bench should be perpendicular to your body and your shoulders should be resting on the middle of the bench.
Roll a loaded barbell over your thighs so that it sits in your hip crease, then place a barbell pad or folded yoga mat between the bar and your hip bones to make the exercise more comfortable.
Plant your feet on the floor about shoulder-width apart and 12-to-18 inches from your butt with your toes pointing slightly outward so that your knees are bent to about 90 degrees. Grab the bar with your palms facing toward the floor and a few inches from your sides.
While keeping your shoulders pressed against the bench and your fingers gripped around the bar, push the bar upward with your hips by pressing through your heels. As you thrust upward, tuck your chin to your chest. This prevents you from overarching your back and straining your neck. Continue thrusting your hips into the bar until your torso and thighs form a straight line that’s parallel to the floor and your shins are vertical.
Reverse the movement to return the bar to its starting position on the floor.
#shorts #mikematthews #bls #biggerleanerstronger #hipthrust
