Best Exercise To Build Your Butt

  The one exercise you MUST always include in your leg/glute workout is the hip thrust & here is why:

  1. If you want to rock those jeans and fill them out nicely.  🔊FYI guys, women like a nice butt too, and experts say they have some demure subconscious thoughts associated with nice buns! 😋
  2. Increase your speed, power and enhance athletic performance.
  3. Perform better on your squats and deadlifts.

According to Bret Contreras, a Ph.D. candidate in sport science and the world’s foremost authority on glute training. “It’s going to give you more power when sprinting, cutting, twisting and rowing.”

💬It can be an embarrassing exercise to do, so I generally position a bench to where I have a wall in front of me;)

What you need to get started:

  • Large crossfit style plates which allow you to roll the bar right over the thighs to get into position.   
  • If you don’t have these available at your gym you have a couple of options.  1.) You can use smaller plates and sit on the bench with the barbell then wiggle into position.  2.)  You can have a partner lift the bar and gently place it over the hips for you.
  • A cushion or towel to wrap around the bar.
  • A Bench

IMG_1122 (1)

Here’s how you perform the hip thrust:

  1. Roll the barbell over your hips
  2. Position your upper back on the bench.
  3. Set up with a medium foot stance.
  4. With the barbell positioned in the hip crease, press through your heels, pause and squeeze your glutes at the top.
  5. Make sure you achieve full hip extension.  If you are unable to lock out the hips, then your weight is too heavy.

*I like to keep the weight low to ensure I achieve full range of motion with every rep.  I perform 4×10-12 reps.

Have a great day and workout!

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