Hip thrusts

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Sit on the floor with your upper back against a bench. Roll a barbell (or place a weight) over your hips. Bend your knees with feet flat on the floor, about shoulder-width apart. Brace your core and drive through your heels. Lift your hips until your torso and thighs form a straight line. Squeeze your glutes at the top for 1–2 seconds. Lower your hips under control and repeat.