Tight buns…we all want them!
Have mercy! That kitchen is a disaster…I can’t even imagine what that’s all about…but nevermind the mess…dude has nice buns!
Hip thrusts. It’s a funny name for a very effective exercise. Hip thrusts are great for toning up the glutes (and they also work your quads a little as a welcome side benefit). Men and women alike, want nice, tight buns and this is one of my favorite ways to get them.
There are many variations of the exercise and I’ve added photos below in order of difficulty. You can start off with the simple floor version and when you’re comfortable, move to the next level.
As always, start off very gently, without using weight, just to get the hang of it. If it poses a challenge for your muscles, good. If it actually hurts, stop doing it and find a different way to train.
The simple version of a hip thrust. Feet are placed about shoulder width apart for all levels of hip thrusts.
This is a more challenging version. She is holding a weight on her mid-section. She goes up with her feet flat, then pushes up onto her toes as the finishing move.
When you use a bench to support your shoulders, it requires more balance. She too, is holding a weight to make the move more challenging. You can do these with dumbbells or barbells.
This is another way to do a hip thrust. It’s VERY challenging depending on the amount of weight you use. That bar-wrap is there for a reason. Don’t go heavy without one otherwise you’ll end up with very bruised hips…ask me how I know…