When it comes to glute training, the first exercise that comes to mind is definitely the squat. And it is certainly no coincidence: the squat exercise is undoubtedly one of the most effective for training and toning this part of the body, but apparently it is not “the” most effective.

According to experts, it is the hip thrust exercise that is the most effective for strengthening and toning the buttocks, and in this article we explain how it works and how to put it into practice to achieve results in the shortest possible time.

Strengthening the buttocks is not just a matter of aesthetics. Having strong muscles allows us to run faster and improve performance in other sports, but also to have a more correct posture and therefore reduce the risk of injuries and back problems.

The hip thrust exercise is basically a hip raise. The version for beginners is the glute bridge, which consists of lying on the ground with your legs bent, your arms at your sides and lifting your hip upwards using your hamstrings. The back should form a straight line with the thighs and buttocks.

As you strengthen your muscles, you can boost your exercise by using a bench and weights. In this case, you need to put the shoulder blade area on a bench, to have a greater range of execution of the exercise.

To further increase the intensity, you can put a weight on the abdomen, or use a specific machine for hip thrust exercise.

To perform the exercise correctly, it is essential to avoid certain mistakes, which can cause injuries or nullify the effectiveness of the exercise itself. If you decide to use a bench, it is important that its height is such that you can keep your back and hips aligned, forming a horizontal line.

Also, when leaning, don’t lean too low, on your lower back, or too high, past your shoulders.

Include the hip thrust exercise in your workout routine to tone your buttocks and see the first results after the first two to three weeks.

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Important: This website does not give medical advice, nor does it suggest the use of techniques as a form of treatment for physical problems, for which medical advice is required. If you decide to apply the information contained in this site, you do not assume responsibility for it. The intention of the site is to be illustrative, not exhortative or didactic.