Hip thrust, barbell
A great exercise for activation of the glutes and hamstrings and puts less stress on the lower back then for example the deadlift. Video displays execution with barbell.
Equipment: Barbell, dumbbells. Should the barbell/dumbbell hurt your pelvic area, you can simply place a towel or mat on it before loading.
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Set up with your back against an elevated surface, like a bench, with your knees bent and feet flat on the ground.
The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench.
Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor. Your legs should form a 90-degree angle.
Squeeze your glutes at the top, then return to start.