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This exercise, typically called the Barbell Hip Thrust Low Row, is a compound movement targeting both the posterior chain (glutes, hamstrings, lower back) and the upper back muscles.
Set up: Position a barbell across your hips, similar to a hip thrust. Lie on your back with your upper back resting on a bench and feet flat on the floor. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Hip Thrust: Engage your glutes and core to drive your hips upwards, lifting the barbell off the ground. Your body should form a straight line from your shoulders to your knees.
Low Row: At the top of the hip thrust, pull the barbell towards your lower chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the end of the row.
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