Best Hip Thurst Exercises To Make Your Butt Look Good
1. Hip Thrust With Resistance Band
Place two 100-pound dumbbells on either side of a secure bench. Attach each end of a resistance band to each dumbbell. Slide underneath the band. Flex your knees, keep your feet flat on the floor, and legs hip-width apart. Keeping your upper back against the bench, extend your arms laterally, and keep them up on the bench. Take a deep breath and exhale through your mouth. Engage your core and lift your hips. Do not tuck your chin. Keep your neck in a neutral position and look up at the ceiling. Hold this pose for a moment and then lower your hips. Do not let your hips touch the floor before completing one set. Do 3 sets of 12 reps. Rest 10 seconds between the sets.
2. Dumbbell Hip Thrust
Place the dumbbells on either side. Lie down on a mat. Keep your knees flexed, feet flat on the ground and hip-width apart, and ankles right below your knees. Grab a dumbbell in each hand and place them right on your pelvic region. Push up with your heels. Exhale and raise your hips toward the ceiling. Feel the resistance in your glutes. Hold this pose for a second. Inhale and lower your hips. Do not let your hips touch the mat before completing the set. Do 3 sets of 10 reps. Rest10 seconds.
3. Barbell Hip Thrust
Sit in front of a bench and place a barbell on your pelvic region. Keep the upper back against the bench, place your upper arms on the bench, flex your elbows, bring your forearms towards your body, and grab the bar of the barbell. Flex your knees. Keep your feet flat on the floor and hip-width apart. Take a deep breath and exhale through your mouth. Engage your core and lift your buttocks toward the ceiling. Look up at the ceiling and keep your neck in a neutral position. Hold this pose for a second and then lower your hips back to the starting position. Do 3 sets of 10 reps and take 10 seconds rest between the sets.
4. Single Leg Hip Thrust
Sit on the floor with your shoulders against an exercise bench or a sofa. Extend one leg and keep the other leg flexed. Push your hips up, keeping one leg extended. Slowly lower your hips down. Push your hips up again before they touch the floor. Do 2 sets of 8 reps and take 10 seconds rest between the sets. Extend the other leg and do the same.
5. Single Leg Dumbbell Hip Thrust
Place a close-ended wide resistance band just above your knee. Hold a dumbbell and sit on the floor with your shoulders against an exercise bench or sofa. Place the dumbbell right above your pelvic area. Extend one leg and keep the other flexed. Push your hips up, pause, and lower your hips. Thrust your hips up again before they touch the floor. Do 2 sets of 8 reps and take 10 seconds rest between the sets. Extend the other leg and do the same.
