The hip thrust is "hands-down" the best exercise for glutes, said Lauren Lobert, DPT, CSCS, owner of Apex Physical Therapy. According to exercise physiologist Kristi Williford, NASM, that's because "the hip thruster is an exercise you can load heavy." Your glutes are taking the brunt of the workload, she explained, with your quads only doing some of the work, unlike in squats. It's also a great choice if you have lower back pain or discomfort when you squat. "Using this horizontal position can alleviate the discomfort you are feeling in the vertical position of a squat," Kristi said.
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This is one rep.
- Do three sets of 10 reps.
