It’s Hump Day… That means it’s time to add another exercise to your Bootylicious Butt workout!
Exercise: Barbell Hip Thrust
Target Muscles: Primarily the hip extensor muscles (Gluteus Maximus and hamstrings).
The barbell hip thrust is very similar to the lying bridge exercise, except that it incorporates a weighted barbell and requires you to put your shoulder blades up onto the edge of a flat bench. Because of these two modifications, hip thrusts are significantly more challenging.
Begin seated on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap.
A. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
B. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes (remember to contract your glutes at the top). Your weight should be supported by your shoulder blades and your feet.
C. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground (return to the starting position).
Repeat the exercise for a total of 3-4 sets of 10-15 reps. Be sure to rest for 60 seconds between sets.
Variations: you can perform this exercise using a 45 lb. Olympic plate too.