Bodyweight Hip Thrust Progression for a Better Butt

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2-Leg Hip Thrusts for a Better Butt

Learn how to perform the bodyweight hip thrust progression for a better butt. In fact, this might just be the safest, most effective butt builder in existence.

This move has been popularized by leading fitness trainer Bret Contreras who recommends using a barbell loaded across your hips. While this is certainly effective, it may not be very practical for those training at home and without access to lots of weights.

What’s so unique about the hip thrust is that it’s horizontal force vector best targets the glutes at terminal hip extension (the top of the movement) when the glutes are most active. In this way, it’s kind of like the bench press for your butt. Plus, it’s safer to perform and requires less skill than squats and deadlifts so you can really get after your glutes without worrying about injury.

Here’s how to do it:

1.) Position your upper/mid-back onto a bench, low box, adjustable aerobics step, or ottoman.

2.) Bend your knees at 90-degrees and place your feet flat on the floor about hip-width apart.

3.) Keep your ribs and shoulders down and perform a posterior pelvic tilt where you flex and brace your abs to prevent hyper-extension of your lower back.

4.) Push your through heels and raise your hips as high as you can without moving at your lower back.

5.) Pause for a count at terminal hip extension, lower, and repeat for time or reps.

Once you perform 10-20 perfect slow and controlled reps or go non-stop for 60-120 seconds without resting, progress to either adding weight onto your lap or moving onto to a 1-leg hip-thrust variation.

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BJG

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