Hip thrusts are probably the best for building strength and mass to the gluteus muscle group. If you are not yet strong enough to use a barbell, start using body weight and more add weight as your strength increases.
Main Muscles: Gluteus Maximus & Hamstrings
Key Points: – Rest the bar across your pelvis – Keep the back of your shoulders on the floor – Extend the nonworking leg out and keep it off of the floor – Drive your heel through the floor and push your hips as high as possible
A variation of the traditional Hip Thrusters with a barbell, Cable Hip Thrusters keep the gluteus muscles under tension during the entire movement. Some people have a tendency to pull with the arms, but in order to perform properly, your arms should remain stiff while your hips thrust through your forearms.
Tight hip flexors can hugely restrict your hip mobility, pelvis & lower spine position, and destroy your squatting technique, among other things. Stretching them on a daily basis is definitely a genius idea!
To perform the above stretch, take one knee in front of a bench, or chair. You may need a couple of yoga boxes, or something similar to cushion your knee. Your foot should be hooked over the edge of the bench. Use a stability ball, or another chair for balance. Once in position, push your hips forward while reaching over your shoulder towards the opposite bum cheek.
Haha! Bum cheek. 😂🤣
*Ehem* Excuse me. Lol.
Hold for ten to twelve seconds and release slowly. Be sure to work both sides evenly.
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