"Hip thrusts target the glutes and particularly the upper glutes, which is a difficult area to target with other movements," said Mariah Heller, ACSM-certified personal trainer and founder of Pain-Free Fitness. The movement is similar to a glute bridge, Mariah explained, but with your shoulders off the ground. (The photo shows a barbell, but you can substitute a heavy dumbbell.)
- 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). Place a heavy dumbbell directly above your hip joints, holding it in place with your hands.
- 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 counts as one rep.
