MY FAVORITE GLUTES EXERCISE

HIP THRUST

1. Sit on the floor with your upper back resting against a bench or elevated surface. Roll a barbell or place a weight plate over your hips, making sure the weight is centered.

2. Place your feet flat on the ground, hip-width apart, with your knees bent at a 90-degree angle. Your heels should be close to your glutes, and your toes slightly pointed outward.

3. Engage your core and squeeze your glutes. Push through your heels to lift your hips off the floor, driving them upward. Your upper back should stay on the bench while your hips rise toward the ceiling.

4. At the top, your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard and avoid arching your lower back excessively.

5. Lower your hips back down slowly, keeping tension in your glutes, and return to the starting position.

6. Repeat for your desired number of reps, maintaining control and avoiding jerking motions.