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.