THE #1 EXERCISE ON THE PLANET FOR TONED, SEXY GLUTES
There’s no end to the number of different exercise recommendations you’ll hear to help you get that tight, toned set of glutes you’re after.
Yes, squats, lunges, step ups and kick-backs are all effective movements to include in your routine… however, there’s 1 exercise out there that stands above the rest and that you should definitely be utilizing if you want to build the most impressive glutes possible…
That exercise is the hip thrust.
Sure, it might be an intimidating or even embarrassing exercise to perform at first, but trust me when I say that the results will be well worth it.
Hip thrusts place your body into the most advantageous position in order to maximize the stimulation of your glutes and get the deepest contraction of the muscles possible.
Physique competitors and professional athletes have long known about the benefits of hip thrusting for building up their glutes and developing overall speed, strength and power, and in today’s post I’m going to show you how to take advantage of this exercise as well…
Proper Hip Thrust Form: 5 Simple Steps
Step #1: Think of your back as a hinge and wedge it into the bench at about a 45 degree angle without allowing yourself to slide up and down.
Step #2: Place your feet around shoulder width apart or slightly wider, with your toes pointing straight ahead or flared out to the sides a bit.
Step #3: Position the bar just above your pubic bone without allowing it to roll forward or backward. (Wrap a pad or towel around the bar if it’s more comfortable for you)
Step #4: Under smooth control, press through your heels and drive yourself up into full hip extension. Make sure to keep your chest and ribcage flat (not puffed out) and lower back neutral (rather than arched), as this will protect your spine and maximize the tension on the glutes.
Step #5: Lower the bar back down slowly for a count of 3-4 seconds. You can either rest the plates back on the ground or stop mid-air before performing your next rep.
Important Hip Thrusting Tips To Keep In Mind
Remember, the key here is to target the glutes. For that reason, you’ll always want to keep your reps smooth and controlled (rather than flinging the weight up and down) while focusing on squeezing your butt on every rep.
Start off using your body weight only for sets of 15-20 reps until you develop a good mind-muscle connection and can really feel your glutes contracting. Then, gradually begin adding a bit of weight to the bar each week.
Here is how I would recommend including hip thrusts in your workout program…
1) Perform your hip thrusts 1-2 times per week.
2) Do 3-4 total sets.
3) Once you have a feel for the exercise and have begun adding weight, perform 8-12 reps per set.
Give this exercise a try, stay consistent with it, and I guarantee you’ll be pleased with the results.
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