Скачать или смотреть #1 Glute Exercise: Hip Thrusts | Top Tips to Grow You Glutes

Join Trainer Lindsey for an awesome glute building exercise for women! Go through the video as Lindsey takes you through her two favorite variations of a hip thrust exercise with tips and tricks to get the most out of it.

With any leg or glute exercise be sure to do these two glute activation tricks!

1. Work on contracting through the glutes (You want them to feel nice and hard.)
2. Think about a nail on the floor. You are going to start your rep by taking your bottom to the floor and then you will pretend to grab the nail with your glutes and squeeze and pull it out of the floor.

Hip Thrust Form tips:

-Sit down on the floor in front of a barbell.
(The barbell can get heavy so use a pad or rolled up mat to support the bar.)
-Roll the bar over your legs to your hips.
-Your shoulder blades should be square on the bench.
-Feet should be shoulder-distance apart.
-Squeeze your glutes and thrust hips into the air.
-Do some lighter weight with higher reps, and heavier weight with fewer reps.

Mistake to Avoid:
Using too heavyweight and not going down far enough, or coming high enough.


Alternate Variation: Single Leg Hip Thrust

-Turn a dumbbell on its side so you can rest your plant foot on it and push up off of it.
-Extend the other leg out or up in the air, and do same hip thrust motion.