Live stream preview
HIP THRUST (4X12)
20s
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells -10lbs plates on each side
Intermediate: 15-35lb plates on each side
Advanced: 45-90+ lb plates on each side
*Modification: use dumbbells or you can do glute bridges on the floor with dumbbells/bands for more reps!