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  • Barbell Figure Four Hip Thrust

    Put your shoulder blades on a bench and cross one leg over the other.
    Start with your hips up.
    Drop your hips and then push your hips up toward the ceiling.

  • Barbell Front Squat With Straps

    Measure your shoulders against the bar to make sure you're even. Wrap a pair of lifting straps around the bar. Hold the ends of the straps. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
    Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
    Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
    Squat back up to a standing position.

  • Barbell Single Leg Hip Thrust

    Start by lying on a bench with your foot on the ground and a barbell on your hips.
    Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
    From this starting position, slowly lower your hips back down to the starting position.

  • Barbell Figure Four Heels Elevated Hip Thrust

    Put your shoulder blades on a bench and cross one leg over the other. Put one foot on a low box or plate.
    Start with your hips up.
    Drop your hips and then push your hips up toward the ceiling.
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