Hip Thrusts for a Tight Butt

HIP THRUST

Target Muscles: gluteus maximus



Set Up: Lie on your back on the floor with your feet comfortably apart (15 to 20 inches). Place a weight plate across your pelvis (as shown), holding it in place with your hands [A].





Action: Raise your hips as high as possible [B], lower and repeat. Your feet can be flat on the floor or you may choose to keep only your toes on the floor [C]. The up-on-the-toes position will activate additional stabilizer muscles in your core and isolate the hamstrings a bit more than the flat-footed version.

Tip: At the conclusion of your set, you can perform a dozen quick pulses to maximize the intensity in the glutes area (i.e., at the top of the movement where your hips are raised, perform a series of quick pulses where the up-down action is limited to just two to three inches).