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13 Compound Exercises to Fast-Track Your Fitness Goals
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Hip Thrust

  • Sitting on the floor with your legs extended, rest your back against a stable bench.
  • Place a towel or shoulder cushion on the bar for comfort (optional). Hold a dumbbell in each hand over your thighs, so the bars are directly above your hip joints.
  • Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
  • With control, lower back down to the ground.
  • This is one repetition.
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