Weighted Hip Thrust

- A weight (dumbbell or kettlebell)
1. Starting Position:
- Sit on the ground with your upper back resting against the bench.
- Roll the weight towards you, so it is just above your hips.
- Bend your knees and place your feet flat on the floor, shoulder-width apart.

2. Foot Placement:
- Your feet should be positioned directly under your knees, ensuring that your shins are vertical when you lift.

3. Body Alignment:
- Lean back against the bench, keeping your head and neck relaxed.
- Ensure that your shoulders are resting on the bench for support.

4. Movement Initiation:
- Engage your core and push through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top of the movement, holding for a moment.

5. Final Position:
- Your body should form a straight line from your shoulders to your knees at the top of the lift.
- Ensure that you are not overextending your lower back; keep your core braced.

6. Returning to Start:
- Lower your hips back down towards the ground in a controlled manner, keeping tension in your glutes.
- Stop just above the ground, without letting your glutes touch the floor, to maintain tension.

7. Repetitions:
- Repeat the movement for your desired number of repetitions, typically 8-12 for beginners, ensuring to maintain proper form throughout.

8. Breathing:
- Inhale as you lower your hips and exhale as you lift them.

Tips:
- Start with a lighter weight to practice form before increasing the load.
- Maintain a neutral spine throughout the movement to avoid injury.
- Focus on using your glutes, not your back, to lift your hips.