Kick Up the Intensity with the Hip Thrust

March 15, 2010 at 2:31 am Leave a comment


This exercise targets the gluteus maximus muscle otherwise known as the butt. Strengthening the gluteus maximus muscle can ward off pain in your back, hips, and lower leg. This muscle plays a big role in walking, standing and lowering your body to a sitting position. Most people try to spot reduce their hips and legs, while others are looking to put some shape in their flat backside, however there is no such thing as spot reducing those trouble spots. Kick up the intensity on your cardio routine to decrease your overall body mass index, but to strengthen your glutes try adding this simple exercise to your daily routine. The best thing about this exercise is that it can be done in the gym or at home.

Execution of the hip thrust:

Step 1: Lie on your back on the floor with your feet comfortably apart (shoulder width). For added resistance add a weight plate across your pelvis, holding it in place with your hands.

Step 2: Lift your hips as high as possible, squeezing your glutes for 5 seconds. Slowly lower and repeat the lift again.

Step3: Your feet can be flat on the floor or you may choose to keep only your toes on the floor. Coming up on your toes position will activate additional stabilizer muscles in your core and isolate the hamstrings a bit more than the flat-footed version

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