Hip Thrusts primarily target the gluteal muscles and are excellent for developing lower body strength. To perform a Hip Thrust, sit on the ground with your back against a bench, knees bent, and feet flat on the floor. Roll a loaded barbell over your legs so it rests in the crease of your hips. Brace your core, and press through your heels to lift your hips upward, squeezing your glutes at the top of the movement. Your body should form a straight line from shoulders to knees at the apex. Lower back down with control. Ensure the movement is guided by your glutes, and maintain tension throughout to protect your lower back.