Barbell Hip Thrust
First, Bret recommended doing a bridge or thrust movement such as the barbell hip thrust. If this move is too advanced, try a glute bridge, a weighted glute bridge, or a single-leg bridge, for example. "I think it [the barbell hip thrust] works the glutes best because it has the highest glute activation of all the exercises," he said.
This is because when your knees are bent, your hamstrings are shortened, which means your glutes end up doing more of the work, Bret explained. He also likes this movement because there is constant tension on the hips.
The goal for this exercise is to eventually be able to thrust double your bodyweight for three sets of 10 reps, Bret 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 repetition.
- Complete three sets of eight to 12 reps.