07-09-15 | legs & bum |

The best bum builder exercise: hip thrusters

Trust me girls, you gotta love hip thrusters! The hip thrust exercise will help us girls to realize what we all secretly admire: a strong and sexy booty! Whoaa, really? Really! In this blog post I will tell you why this is the best butt exercise and how you will become the queen of hip thrusters! 

I get a lot of questions about the best exercises for building strong, fit and sexy legs and butt. Isn’t that what we all want? Without the proper knowledge and skills it can be a hard challenge to realize your lower body goals and that’s where I step in! Hip thrusters are also called the “bum builder”, because it’s one of the best (I would say THE best) exercises to help you get one great booty. It’s the go-to move for building strength in mainly your glutes and other muscles like your calves and hamstrings.

Guess what! Hip thrusts can be done at any place and is doable for all of you. Let me tell you how to perform a hip thrust correctly and how to go up in weight with a barbell!

Start position: Begin the hip thrust exercise on the ground with a bench directly behind you. If you think you can start this exercises weighted, you simply place a loaded barbell over your legs. TIP: Place a pad on the bar so reduce the discomfort of the loaded barbell on your hips. Make sure the barbell is placed directly above your hips and lean back against the bench. NOTE: just place your shoulder blades near the top of the bench.
Movement: Let’s start with the hip thrusts! Extend your hips vertically through the bar as far as possible, by driving through your feet and supporting the weight on your shoulder blades and your feet.
Finish: From the highest point you can return to the start position, but lower your body to that point that you still keep your butt off the ground.

Beginner: If you’re new to this exercise you can start without a loaded barbell to get familiar with the hip thrust technique. To vary you can also change your hip thrust position: lay down on the ground and place your feet on a bench with your arms crossed over your chest. See pictures below for more details!
Advanced: Add more weight to the barbell or use resistance bands (see pics). Keep on increasing the reps or the weight on a weekly base!

GO!: I prefer to do 4 sets of 12 reps with only 30 sec. break.

P.S. We shot this blog post at a fitness church, how cool is that?! I’ve never heard of it before, but it’s one of the most inspiring places I’ve ever did a workout! Soon tell me – tell me, what’s your most inspring place to train girls? Please share it with me via the comment section below!
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  • Irfan

    Exercise is always fit for health. Some of the materials and techniques are required. How to make time for exercise? Its a good question. A great way to exercise for all. Exercise is no different. Carefully to ensure that the body needs to build an exercise program you have selected the correct blend of nutrients.

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