Hip thrusts are one of the best exercises to improve your glute strength, said Lauren Lobert, DPT, OMPT, CSCS, and owner of APEX Physical Therapy. "Glute strength is incredibly important for preventing or improving back, knee, and hip pain."
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This is one rep.
- Advance the movement by placing a barbell or dumbbell over your hip joints. You can place a towel or shoulder cushion on the bar for comfort (optional).
Image Source: POPSUGAR Photography / Tamara Pridgett