After 3 progressive exercises for those beautiful round buttocks, you are ready to perform the hip thrust. In our previously written blog, you can read more about how to get beautiful round buttocks. Once you have mastered the basics of the hip thrust, you can start adding weight.
How do you perform this exercise?
1. Sit with your upper back against the raised section of the bench, your buttocks on the floor, and your feet hip-width apart in front of you on the platform.
2. Place the barbell on your hips. If you can use weight plates, you can roll the barbell towards your hips.
3. Grip the barbell with your hands slightly wider than hip-width apart, so that you can apply pressure to the barbell without moving it. A cushion in the middle of the barbell can be helpful to reduce pain.
4. Now push your hips up as far as possible by shifting weight from your heels.
5. Squeeze your buttocks together a little further so that your hips 'overextend'.
6. Make sure you do not rest your head on the bench, but maintain the shape of a neutral spine.
7. Lower yourself back down slowly and start again at 4.
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About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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