Bench Hip Thrust

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Push through your heels, not your toes. Keep your knees tracking over your toes—don't let them cave inward. Avoid overextending your lower back; the movement should come from your hips. Keep your head and neck in a neutral position throughout the exercise. Exhale as you lift, inhale as you lower. Recommended sets and reps Strength: 4–5 sets of 3–6 reps Muscle growth: 3–4 sets of 8–12 reps Endurance: 2–3 sets of 15–20 reps