Is this the best exercise you're probably not doing?

Is this the best exercise you're probably not doing?

Most people agree on the best exercises for a pert booty – squats, glute bridges, deadlifts and leg machines being the usual favourites. All great moves. But is there one incredible exercise you’re missing?

People don’t often see the hip thrust performed in gyms, but its effects on your glutes are pretty amazing. So although you might need to exercise your ‘I don’t care how I look’ muscles, you will rewarded with buttocks that scream: ‘I look absolutely amazing!’

WHAT ARE HIP THRUSTS?

Hip thrusts are a glute exercise popularised by the ‘glute guy’ Bret Contreras. They’re basically an advanced form of the bridge exercise and help in building your strength, speed and power by developing your glute muscles and optimal hip extension.

WHY ARE THEY SO GOOD?

The hip thrust has been shown to activate more glute muscle than any other exercise. Although the squats and deadlifts are great, the hip thrust is more challenging because it’s done at an elevation and targeted solely at the glutes which have the chance to do the most intense part of the lift when they’re fully contracted.   Some research suggests they may even increase jump height and explosibility ability better than anything else.

I’M RARING TO GO! HOW DO I DO THEM?

Ok, first you need to get yourself sorted with:

  • A bench to rest your shoulders.
  • A thick cushion, foam pad or towel for your knees.
  • A barbell, loaded with weights (a 45lb weight plate is a good one to start with). You can also use a dumbbell.
  1. Sit down with your legs extended and lean back against a low bench. Cushion your thighs with a pad and roll the barbell over your thighs until it’s just below your hip joints.
  2. Drive your heels into the ground, squeeze your glutes and lift your hips as high as possible.
  3. Lower back down, with control. You’ve done one rep.
  4. Now repeat for four sets of 12 reps, or until the final two reps are difficult.

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Mark J.
9 April 2019

Mark J.

not actually that bothered what my backside looks like (I can't see it and it is a bit odd for anyone else to be staring) but strong glutes are an essential for functional fitness. So well worth a go.

Michael W.
7 April 2019

Michael W.

These are great, but I would recommend not overloading the weight you lift as this won't help build your glutes as much as increasing reps and lower weight.

Ashley C.
4 April 2019

Ashley C.

Great, I've just tried these with a dumbbell on my lap. Wow, can't believe I've never heard of these before. They feel very effective and quite nice to do when you're sat watching tv I imagine!

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