Many women consider their butt a problem area and they attack it relentlessly every time they step into the gym. However, if the perfect butt is your goal, you'd better take advantage of the most effective exercises to score!
According to Jim Smith, CSCS, of Diesel Strength and Conditioning, strengthening your glutes not only gives you a nicer looking booty, but can help to improve your posture and alleviate back pain as well.
To take advantage of all the benefits stronger glutes offer, he recommends the hip thrust which activates the muscles even more than conventional lunges.
Check out his simple "how to" below and watch the video above for an easy to follow demonstration to perform a proper hip thrust at the gym or at home!
It is performed on the edge of a bench (or off the end of your couch in your home), with your shoulders on the bench and your feet firmly planted on the floor. Bend at the waist while keeping your torso in astraight line and then extend upward locking your hips with a powerful glute contraction. Repeat for 3-4 sets of 8-12 repetitions. Hold each contraction at the top for 3-5 seconds. In the video you'll see two hip thrust variations and a simple way to overload the movement as you start to get stronger.
Thanks for the tip, Jeff!