Hip thrusts are among the best exercises to build and improve the strength of the glutes. Begin on the ground by resting the shoulder blades against a bench that is secured. Next, sit on the ground with straight legs and put a barbell across the hips’ crease. Put both hands around the barbell’s bar. Another option is to hold the dumbbell. After that, bend the knees and have both feet about hip-width apart.
From this position, engage the core, drive the heels into the floor, and squeeze the glutes to push the pelvis up. Make sure to bend your knees at a right angle, keep the torso parallel to the floor, and keep the shins vertical. Next, bring down the weight gently. Do 2 to 3 sets of 8 to 12 reps. If you are a beginner, it is advisable to start without a barbell.