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Hip Thrusts

  1. Position your upper back on a flat bench and squeeze your shoulder blades together. 

2. Place your feet on the ground in a way that your heels are directly under your knees. 


3. Ask someone to put the weight (dumbbell or a barbell) on your hips. This is the starting position.


4. Slowly lower your hips to the ground or just above it. Raise your hips back to the starting position by flexing your glutes and hamstrings and pushing your heels into the ground.

Doable at:

Muscle group/groups:

Working muscle/muscles:

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