pelvic thrust

WEIGHTED HIP THRUST

Use a thick mat or pad to protect your hips from the weight of the bar. Place bar on your lap and shoulders on a platform or bench. Thrust at the hips to pull the bar up off of the ground and squeeze the glutes at the top of the bridge.
* Keep core tight
* Pull the feet in towards the glutes
* Keep shoulders on the bench

Use a thick mat or pad to protect your hips from the weight of the bar. Place bar on your lap and shoulders on a platform or bench. Thrust at the hips to pull the bar up off of the ground and squeeze the glutes at the top of the bridge.