January Exercise of the Month: Hip Thruster

Engaging the glutes improves the calorie-burning benefit of your exercise routine, and many experts agree that few exercises target the glutes better than the hip thruster.

PRIMARY MUSCLE USED:

Glutes, hamstrings and erector spinae 

BENEFITS:

Core stabilization & glute strength

HOW TO:

• Begin seated on the ground with your back against a bench. Feet planted firmly on the ground.
• Keep knees stable & lift hips off of the ground.
• Rise until the body forms a straight line from the shoulders to the knees.
• Hold & slowly return to floor, touching the floor momentarily.
• Repeat 10-12 times.

*For an advanced option add a bar or plate near your hips.  

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  Start position

  
  

  

  Finish position