While at the gym recently I had two guys stop me and ask what I was doing. The reason was is because I was performing a glute exercise you typically don't see most people doing. This is a shame for two reasons. First off, most people have weak glutes which leads to a number of other problems including back and knee pain. Secondly, this exercise is just about of the best for targeting the glutes. If you think your backside needs some extra attention try the barbell hip thrust.
To perform this exercise place a padding on a barbell. You can start from the floor or have your shoulders on the bench as seen above. Place the barbell on your hips in a comfortable position. Brace your abdominals so you have no movement in the lumbar spine. The key to this exercise is to make sure all movement is from the hips. Bend the hips to reach your butt to the floor. Contract your glutes as you raise as high as you can so your torso is level with the bench and repeat. Try perform 3 sets of 12-15 reps.
If this exercise scares you, here is another option that is less intimidating, but still great for activating the glutes:
To perform this exercise place a padding on a barbell. You can start from the floor or have your shoulders on the bench as seen above. Place the barbell on your hips in a comfortable position. Brace your abdominals so you have no movement in the lumbar spine. The key to this exercise is to make sure all movement is from the hips. Bend the hips to reach your butt to the floor. Contract your glutes as you raise as high as you can so your torso is level with the bench and repeat. Try perform 3 sets of 12-15 reps.
If this exercise scares you, here is another option that is less intimidating, but still great for activating the glutes:
You Stay Healthy San Diego,
Mike Deibler MS, CSCS
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