The barbell hip thrust is an effective glute exercise that can be performed with just a bench, barbell, and plates. For added comfort, place a foam barbell pad at the center of the barbell.

Sit beneath the center of the barbell with your back against a bench. Your feet should be flat on the floor, hip-width apart, with your knees bent. Pull your knees in until the barbell is wedged at your hips, then set your shoulders and press up with your hips. Make sure your knees end at a 90-degree angle at the top of the movement. Squeeze your glutes and the top, and keep your glutes tensed through the movement to get the most out of this lift.