Hip Thrusts for a Tight Butt

Want to build a better booty? The hip thrust is a great glutes exercise to do at home and at the gym.

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.

Action:

Raise your hips as high as possible, lower and repeat. Your feet can be flat on the floor or you may choose to keep only your toes on the floor. 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).