Hip Thrusts: The Ultimate Glute Builder (1/7)

Hip thrusts are a powerful isolation exercise specifically targeting the gluteus maximus. By using a bench for support and driving the hips upward against resistance, this movement creates intense muscle activation. The exercise allows for progressive overload, meaning you can continuously challenge your muscles by adding more weight. Athletes and fitness enthusiasts love hip thrusts for their ability to build significant glute strength and create a more defined posterior chain.

Method

• Sit on the ground with your upper back against a bench
• Place a barbell or weight across your hips
• Plant feet firmly on the ground, shoulder-width apart
• Drive hips upward, squeezing glutes at the top of the movement
• Lower back down with control
• Perform 3-4 sets of 10-12 repetitions