I admit that it looks a bit awkward.

However, this is the perfect exercise to give shape to that butt.

If you want lift and curve, this is the exercise you want to do.

The great part is that hip thrusts do more than just that shape your butt. Most people have under-active glutes. This comes from extended periods of sitting and inactivity. The bad part about under-active glutes is that it increases your likelihood of injury. You are more likely to sprain an ankle or injure your knee if your butt isn’t helping you.

It’s one of the biggest muscles on your body; it needs to do its fair share of work!

After adding hip thrusts in to my workout routine, I’ve noticed that my butt gets sore for activities that I didn’t expect. An easy three mile hike left me with a sore butt that I hadn’t anticipated! If this happens to you, this is good! It means that your glutes are working now, they’ll eventually get used to the activity, and you’re less likely to injure yourself.

You can see that I’m using a water jug as my weight. As you get stronger, you’ll definitely need to up the weight in order to challenge yourself. If you have weights, thats great. If not, you’ll have to improvise. A backpack full of books is the perfect hack since we all have that at home.



If you’re at the gym, use a barbell with weights on the end. It’s just easier to maneuver and you can roll the barbell off after finishing a set. It can bruise your hips though, so use one of those pads that velcro around the bar.

How To:

  • Sit on a chair or a bench and set your weight in your lap.
  • Wriggle yourself out until your mid-back is resting on the edge of your chair or bench. Keep your back straight- all movement will come from the hips.
  • Use your hips to lower your butt, then squeeze your glutes to push yourself back up straight. Make sure your feet are planted so that your knees are at a 90 degree angle.

It’s a fairly easy way to shape that booty. I use them frequently in the Home Workout or GymPlus, but you can add in three sets of 10-12 reps once or twice a week to your routine.


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