Weighted Hip Thrusters

  1. Lean back on a Flat bench so that your shoulder blades are near the top of it’s edge.
  2. Hold 2 dumbbells or a barbell on your hips or near the top of your thighs
  3. Begin the movement by pushing up through your heels, raising your hips up vertically through the weights. The load should be supported by your shoulder blades and your feet. Raise your hips up as far as possible, squeezing the glutes at the top then reverse the motion to return to the starting position.
  4. Repeat for the recommended number of repetitions.

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