Place a barbell or weight across your hips, holding it in place with your hands.
Push through your heels to lift your hips towards the ceiling, ensuring that your body forms a straight line from your shoulders to your knees at the top of the movement.
Hold this position for a moment, then slowly lower your hips back down to the starting position.
Repeat this movement for the desired number of repetitions, ensuring that you keep your core engaged throughout the exercise to protect your lower back.
Pro Tip
**Controlled Movement**: When performing the hip thrust, it's important to maintain a controlled movement. Avoid the common mistake of using momentum to lift your hips. Instead, engage your glutes and core to lift your hips, and lower them back down in a slow, controlled manner. This will help target the right muscles and prevent injury. **Keep Your Chin Tucked and Spine Neutral**: To protect your neck and spine, keep your chin tucked towards your chest and maintain a neutral spine throughout the exercise. A common mistake is to look up or extend the neck, which can lead