For your glutes
Best Exercise: Barbell Hip Thrust
The Expert: Bret Contreras
Your glutes are the most powerful muscles in your entire body. And according to Bret Contreras, a glute-training expert in Phoenix, AZ, the majority of people neglect them. Build them up with hip thrusts.
What to do
The barbell hip thrust maximizes gluteal muscle activation. Strengthening your backside with this movement has been shown to transfer to the squat and deadlift and make for a rounder, fuller-looking butt. Use a load that allows you to achieve anywhere between 8 and 15 reps, says Contreras. Push through your heels and raise your body to full hip extension, and hold the contraction at the top of the movement for a one-second count.
Perform the movement off the floor to start, and, when you can, off a bench that’s about 16 inches high.
Hip thrusts are best used as an assistance exercise on a lower body day—after sets of squats and/or deadlifts.
Back to top