Booty Call: Try this Exercise for Glute Gains!
Lunges, squats, and deadlifts are great, but the key to a well-rounded booty is a well-rounded rear routine. This means that—among these best exercises for glutes—you've gotta include this often neglected move: the hip kneeling thrust.
Now, don't be confused by the name. Yes, the kneeling hip thrust works your hips (and all of your core, really) but it also slams your booty without stressing out your lumbar spine, which makes it a perfect exercise for people with back pain.
What's more, because your knees are bent, your hamstrings are mostly inactive, which puts the bulk of the movement in your booty, forcing it to work harder. The result is better results!
So, how do you do a kneeling hip thrust? Keep reading!
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Best Exercise for Glutes: Kneeling Hip Thrust
- Drop to your knees, positioning your knees shoulder-width apart, with your feet touching. You can place a Core Band around your thighs for added glute activation, but if you're new to fitness, stick with your own body weight. Likewise, the Sculpt Bar you'll see in our gif is optional for beginners. If you're at an intermediate or advanced fitness level, however, LOAD UP!
Grab your Sculpt Bar here.
- Roll your shoulders back and down and make sure your spine is long and straight. Then, sit your butt back and onto your heels.
- Lift your booty up, extending your hips forward. Be sure to squeeze your glutes as you reach the top of this movement, but don't overextend your back.
- Return to sitting on your heels. Repeat through the entire range of motion for 12-15 reps.
Ready to try this best exercise for glutes? Of course you are. Gear up (the price is right!) and then get down to building your strongest, sexiest booty yet.
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