1. Barbell Hip Thrust
Rest your upper back on a bench and sit on the floor with legs extended. Roll a loaded barbell up your thighs until the bar sits on your lap (you may want to place a towel or mat on your hips or attach a pad to the bar for comfort). Brace your abs and drive your heels into the floor to extend your hips, raising them until your thighs and upper body are parallel to the floor.
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