Raising and lowering the pelvis in the shoulder position (hip extension) ► hip thrust

Individual work

Lying on your back, rest your shoulders on the (flat) bench, keep your hips in the air with your legs bent, place the barbell on your hips and hold it with your hands in an overhand grip, lower your buttocks in this position and press back down firmly to the starting position.

Starting position:
- Lie on your back on the flat bench (only place your shoulders on the bench)
- Legs bent, feet on the floor
- Hips in the air (buttocks pressed upwards - a line from head to knee), barbell on the hips
- Head in line with the back (slight double chin)

Finishing position:
- Buttocks lowered

Attention:
Always keep your head in line with your back (slight double chin) and your core muscles under tension.

1 flat bench/swinging box
1 barbell