9. Hip Thrusts
Hitting the hip joint is one of the most popular and effective exercises for building and strengthening the gluteal muscles.
- On the floor, start with the paddle resting on a safety bench against the wall or on the floor.
- Sit on the floor with your legs straight, place the barbell through your groin, and wrap your arms around the barbell. Alternatively, you can hold dumbbells.
- Then bend your knees and place your feet hip-width apart.
- Once you’re in place, push your heels into the ground, stretch your core, and push your pelvis up by squeezing your glutes. At the top of the movement, your shins should be vertical, your body parallel to the floor, and your knees bent at a 90-degree angle. Avoid pressing with the lower back.
- Then carefully remove it.
- Aim for 8-12 reps of 2-3 sets.
If you use a barbell, you may want to use a barbell pad to make the movement more comfortable. Make sure your chest is in the same position throughout the movement. Focus on using your pelvis to encourage this movement.
10. Glute Bridges
The gluten bridge is a great exercise for all levels, and the movement patterns are similar to the more complex exercises presented below. You can do this exercise with dumbbells or a belt, or without equipment.
- Start by lying on your back with your knees bent and your arms at your sides. When using dumbbells, hold them by your thighs. Your feet should be 30-40 cm from the buttocks.
- Squeezing your heels together, stretch your core and push your pelvis up, squeezing your glutes. Be careful not to lift your chest with this movement.
- Hold for 2 seconds and lower your hips back to the floor. This is repetition.
- Do 8-12 reps of 2-3 sets.