How to Do the Hip Thrust Exercise to Reboot Your Glutes
Although this exercise may be called the hip thrust, you’re really going to appreciate what it does for your butt. In fact, hip thrusts can fire up your entire posterior chain, according to Holly Perkins, C.S.C.S., Los Angeles-based trainer and author of Lift to Get Lean. That can help reduce your risk of low back pain and also give you more power for everything from lunges and squats to sprinting and climbing. “It’s easy to love hip thrusts, because they’re so good at giving you results,” says Perkins. “They’re awesome for your glutes, but also improve the way your hamstrings and lower back function.” Hip Thrust: Step-by-Step Instructions Sit on the floor with your back against the long edge of a gym bench and your feet flat on the floor (if using weights place a barbell across your waist). The bench’s pad should be positioned just under your shoulder blades. Engage your core and push through your heels to lift your hips toward the ceiling, keeping your chin tucked to prevent your back from arching excessively. At the top of the movement,
