Hip thrust
GOOD FOR
This is a low-impact posterior chain movement that helps you get used to hingeing and extending at the hips, which is crucial for tougher moves such as the back squat, says Takacs. The bar works better than dumbbells here because it ensures you’re pushing an evenly distributed load, she adds.
HOW TO
Start with your back against a bench, a foam pad on your lap if needed (not pictured) and the bar in your hip crease. Your heels and toes should be grounded, your knees bent. Push through your feet to lift your hips until they’re parallel with the floor; pause, then reverse to the start. Keep your core engaged.