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!’
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.
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.
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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.
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.
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!