2. Barbell Hip Thruster
An exercise to train your posterior chain (a group of muscles on the back of your body), barbell hip thrusters also work the stabilising muscles on your core, improving your balance and spine stability.
Start lying down with the barbell over your hips. Make sure you push against the bar with your hands to stop it from resting on your hipbones, which can cause pain. Bend your knees and plant your feet firm on the ground, then drive your hips upward.
Hold the weight in this high position for a second and lower down slowly. That’s one rep.
Maintain an engaged core throughout the exercise