Hip thrust
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Sit with your upper back against a bench, knees bent and feet flat on the floor. Position a barbell across your hips with appropriate padding. Slide down until your shoulders are on the bench edge.
Despite its popularity, the hip thrust has an unfavorable strength curve, with minimal tension in the stretched position where growth stimulus is highest. To compensate, higher volume is needed to achieve similar hypertrophy results. Setup can be awkward and time-consuming in busy gym environments.
Sit with your upper back against a bench, knees bent and feet flat on the floor. Position a barbell across your hips with appropriate padding. Slide down until your shoulders are on the bench edge.
Despite its popularity, the hip thrust has an unfavorable strength curve, with minimal tension in the stretched position where growth stimulus is highest. To compensate, higher volume is needed to achieve similar hypertrophy results. Setup can be awkward and time-consuming in busy gym environments.