OLYMPIC-BAR HIP THRUST
Sit on the mat with your back to a weights bench and lay a barbell across your hips, holding it in both hands on either side of your hips. Place a towel around the bar to make it more comfortable if you wish. With your knees bent and feet firmly planted on the floor, lean back onto the bench so it’s gently pressing into your upper back (A). This is your starting position. Inhale. Exhale. Holding onto the barbell, press your heels into the mat and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the bench and ensuring your head is an extension of your spine (B). Inhale. Lower your hips to return to the starting position, but without resting your glutes on the mat. Complete as many reps as you can in 20 seconds.