You can use a barbell for this butt exercise, do it using dumbbells (as shown), or just your bodyweight. If you go for a barbell, you may want to place a towel or shoulder cushion under the bar to make it more comfortable.
How to Do a Hip Thrust:
- Sit on the floor with your legs extended and your back resting against a stable bench. Hold the weights directly above your hip joints, then bend your knees, so your feet are flat on the floor, lifting your hips up until they're bent at a 90-degree angle. This is your starting position.
- Brace your core and drive your heels into the ground, squeezing your glutes and lifting your hips up to full extension, so your hips are level with your knees. Keep your neck in a neutral position throughout the movement; try not to drop it backward or tuck your chin forward.
- With control, lower your hips to return to the starting position. That's one rep.
- Do three sets of eight reps.
