The hip thrust is the most effective exercise for targeting and building the glutes with heavy load.
Sets
3-4
Reps
10-15
Rest
90s
Sit on the floor with your upper back resting against a bench. Place the loaded barbell across your hips (use a pad).
Place your feet flat on the floor, hip-width apart, knees bent at about 90 degrees.
Drive through your heels to raise your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes hard at the top for 1 to 2 seconds.
Lower your hips in a controlled manner without touching the floor, then go into the next rep.
Tuck your chin to your chest to avoid arching your back.
Focus on the glute squeeze, they should be doing the work.
Position your feet so your shins are vertical when your hips are at the top.
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