Barbell Hip Thrust vs Flutter Kicks

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.

Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.

Start the movement by lifting the left leg higher than the right leg.

Then lower the left leg as you lift the right leg.

Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.