Want to give your glutes the goods? In this trainer’s guide, PT Ashley Capewell from Performance Ground Gym shows you exactly how to strengthen the glutes with the hip thrust
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The hip thrust is a hip extension movement and a compound movement that is going to use the glutes, hamstrings and also the calf muscles.
How to do a hip thrust
- Sit infant of box, it should come just below the shoulder blades.
- From this sitting position pull the bar into your hip crease.
- Position feet to be hip width and flat pointing forwards.
- Drive hips up towards the ceiling making contact with the bar.
- Try to hold the position at the top for about a second.
- As you come back down touch the weights on the ground.
- Drive the hips back up again
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More Gym Basics:
Week One: How to squat properly – trainer’s guide
Week Two: How to do a barbell bench press – trainer’s guide
Week Three: How to do a deadlift – trainer’s guide
Week Four: How to do a pull up – trainer’s guide
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