5 Hip Thrust Exercises for Bigger Glutes Fast!

You may be practicing squats at the gym, but there’s a better way to strengthen your hip extensor muscles, like your glutes. Enter: the hip thrust exercises. According to research, a booty training program complete with hip thrusts is more effective at increasing glute-muscles, compared to a program featuring squats. Hip thrusters strengthen your glutes in a way no other exercise does. 

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Today we're talking about one of social media favorite topics - getting that booty poppin'! Now, I know there are a lot of ways to get a bigger butt, but in our humble opinion, the best way is through butt exercises. So, without further ado, let's talk about the 5 best hip thrust exercises you can do to get that dream booty to post online! These moves will help you build one.

1. Barbell Hip Thrust: This exercise is the king of all hip thrusts. You just need a barbell and a bench to do it. Place the barbell across your hips and lean back against the bench. Then, thrust your hips upward, squeezing your glutes at the top. Repeat for 3 sets of 12-15 reps.

2. Resistance Band Hip Thrust: If you don't have access to a barbell, don't worry, you can still do hip thrusts with a resistance band. Wrap the band around your thighs, just above your knees, and then do the same movement as the barbell hip thrust. Repeat for 3 sets of 12-15 reps.

3. Single Leg Hip Thrust: This exercise targets one side of your glutes at a time. Lie on your back with one foot on the ground and the other leg straight up in the air. Then, thrust your hips upward using the foot on the ground. Repeat for 3 sets of 10 reps on each side.

4. Glute Bridge: This exercise is great for beginners. Lie on your back with your knees bent and your feet flat on the ground. Then, thrust your hips upward, squeezing your glutes at the top. Repeat for 3 sets of 12-15 reps.

5. Banded Lateral Walk: This exercise targets the side of your glutes, giving you that nice round shape. Wrap a resistance band around your thighs, just above your knees. Then, take small steps to the side, keeping tension in the band the whole time. Do 3 sets of 12-15 reps on each side.

So, there you have it, my top 5 hip thrust exercises to get that booty poppin'! Remember, consistency is key. Do these exercises at least 3 times a week, and you'll start to see results in no time. And of course, don't forget to eat a healthy diet with plenty of protein to fuel those booty gains. Thanks for tuning in, and until next time, keep it cheeky!