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Hip Thrust - Barbell (Barbell Glute Bridge) is an exercise that specifically targets the gluteal muscles. Ensure you maintain good posture throughout the movement and focus on activating the gluteal muscles.
Lie on your back on the floor and bend your knees so that your feet are flat on the ground. Your heels should be positioned close to your buttocks.
Place a barbell or EZ-bar over your hips and hold it with both hands. Ensure that your grip width is appropriate and you can securely hold the bar throughout the exercise.
Engage your abdominal muscles and press your heels into the floor while simultaneously lifting your hips. Your upper body and thighs should form a straight line.
Hold the top position briefly and tighten your gluteal muscles. Make sure you do not overextend your back.
Lower your hips in a controlled manner until your buttocks almost touch the floor, and repeat the movement.
