Thursday, February 20, 2014

Weighted Hip Thrust

Are you looking to get a leaner and more toned lower body? Are you stuck doing the same old exercises and looking for something new to add into your repertoire?
If so, give this move a try; weighted hip thrusts.

If you're just starting out, you will not be starting out with as much weight as the guy in this picture; you will most likely be starting with a weighted bar (no plates added).

Here's what you need to do:

First, place your shoulder blades on a flat bench keeping your back in a straight line and your feet flat on the ground (legs at a 90 degree angle).

Now place a folded yoga mat on your lap. Place a weighted bar in the center of your lap, holding it with your hands shoulder width apart.

Lower your butt halfway to the ground and hold for a second, then thrust your hips up and squeeze your butt really tight at the top for a few seconds.

Now repeat 10-15 times. Do this for a total of 3 sets.

This exercise will make your butt burn! Not only that, but with dedication and consistence you will see results.

Take Care,


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