Barbell Staggered-Stance Hip Thrust

1. Starting Position:
- Sit on the floor and lean your back against a flat bench. Your shoulder blades should be positioned on the edge of the bench for support.
- Roll a barbell over your thighs and position it just above your hips. You may want to use a barbell pad or towel to prevent discomfort.

2. Foot Positioning:
- Position your feet on the floor, taking a staggered stance. One foot should be in front of the other, with the foot in front being flat on the ground and the back foot slightly behind you, also flat.

3. Engage Your Core:
- Keeping your core tight, prepare to lift the barbell by driving through the heel of your front foot.

4. Movement:
- Push your hips upward through the heel of your front foot. Your body should form a straight line from your shoulders to your knees at the top of the movement.
- Squeeze your glutes at the top of the thrust.

5. Return:
- Slowly lower your hips back down to the starting position, ensuring control over the barbell and avoiding any jerking movements.

6. Repitions:
- Perform for the desired number of repetitions, typically 10-15 per leg, before switching to the other staggered stance.

7. Breathing:
- Inhale as you lower your hips and exhale as you push them up.

8. Safety Tips:
- Always ensure that the barbell is secure and that you are using a weight that you can handle with proper form.
- If you’re new to this exercise, start without weights to master the form first.

Notes:
- The staggered stance helps activate different muscles in the glutes and hamstrings while providing stability.
- Focus on form rather than weight to prevent injury and ensure maximum benefit.