Hip Thrust
The hip thrust targets and improves the size and strength of your glutes. To do it, you first need to sit on a sofa or a bench and hold a weight, such as a dumbbell or a barbell on the hips. Make sure to use your hands to support the weight during the whole exercise. Prepare yourself by moving the back down the sofa, while keeping your feet flat and knees bent on the floor shoulder-width apart. The sofa should be placed right below the shoulder blade and the legs should create a right angle. Next, drop the butt down to the floor and keep the chin tucked. Lower the body down and keep the feet fixed until the torso creates a 45-degree angle with the floor. Push up through the heels until the thighs are parallel to the ground again. Lastly, keep your glutes squeezed at the top and return to the initial position. [11]
Glute Bridge
The glute bridge is a simple exercise that only needs the body weight. Firstly, you need to lie on the back with arms down at the sides, feet flat on the ground, and knees bent. Breathe in and push through all corners of the feet. Try to engage your hamstrings, glutes, and core to push the hips to the ceiling. Stop at the top and slowly return to the initial position. [12]
