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A firm rear looks good in everything (and nothing!). For most of us, that’s enough reason to power through squats and lunges, even if they make our knees beg for mercy.
But now there’s an even better way to train your butt, no squats or lunges required. It’s called the barbell hip thrust, and personal trainer Bret Contreras, MA, CSCS, says it’s his go-to move to target your glutes (butt muscles).
The innovative exercise was inspired by an unlikely source: the Ultimate Fighting Championship. When Contreras was watching the fights, he realized the fighters could use a hip-strengthening exercise to help them escape certain positions. After trying just one set of barbell hip thrusts in his garage gym, his glutes started to burn. Contreras realized the exercise would help develop a strong butt without overloading your quads (the muscles at the front of your leg that take part of the load during a squat or lunge).
Contreras started using the hip thrusts with a few clients and had such amazing results that it’s now his favorite glute sculpting and strengthening exercise. "Prior to performing the barbell hip thrust, I'd never felt this feeling in my glutes. I knew it would eventually take off, simply because it works so well.”
But now there’s an even better way to train your butt, no squats or lunges required. It’s called the barbell hip thrust, and personal trainer Bret Contreras, MA, CSCS, says it’s his go-to move to target your glutes (butt muscles).
The innovative exercise was inspired by an unlikely source: the Ultimate Fighting Championship. When Contreras was watching the fights, he realized the fighters could use a hip-strengthening exercise to help them escape certain positions. After trying just one set of barbell hip thrusts in his garage gym, his glutes started to burn. Contreras realized the exercise would help develop a strong butt without overloading your quads (the muscles at the front of your leg that take part of the load during a squat or lunge).
Contreras started using the hip thrusts with a few clients and had such amazing results that it’s now his favorite glute sculpting and strengthening exercise. "Prior to performing the barbell hip thrust, I'd never felt this feeling in my glutes. I knew it would eventually take off, simply because it works so well.”
Here’s how to do it:
- Sit with your upper back and shoulders propped up against a workout bench, butt on the ground and legs outstretched.
- Roll a barbell, padded with a bar pad, up and over your legs until it’s situated over the crease in your hips (where your legs meet your torso). Then, plant feet firmly on ground so knees are bent.
- With hands holding the bar in place, push hips towards the ceiling until torso and thighs are parallel to the ground. Give your butt a quick squeeze then return to starting position to complete one rep. Perform 2 to 3 sets of 8 to 12 reps.
Tip: Start without a barbell to get a feel for the motion. If you don’t have a barbell, you can use dumbbells instead. Rest them in the same crease in your hips, and adjust for comfort if needed.
By Jenna Bergen
Aug 29, 2013
Aug 29, 2013
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