I’ve previously discussed there are a variety of problems that can arise from having a weak butt. If you missed that post, and would like to get caught up, you can do so here.
I also know that having some curves in the back of your jeans is something most people don’t mind.
Today’s booty focused exercise helps remedy both of those problems.
Most people are familiar with Glute Bridges and Hip Thrusts, but the Bottoms Up variation isn’t as well known. However, I think they are a great way to make regular Hip Thrusts more challenging, without having to add any weight.
Increasing the range of motion for any exercise is going to make it more challenging, just like decreasing the range of motion makes an exercise easier. The Bottoms Up Hip Thrust uses the former to increase the exercises difficulty.
Take a look at a regular, body weight Hip Thrust:
Now, take a look at the Bottoms Up variation:
Notice the difference? Probably. It’s not exactly subtle. But it is simple, and makes a huge difference.
By simply elevating the feet during the Hip Thrust, you greatly increase the range of motion. This alone makes the exercise significantly more challenging.
- Drive down through your feet, not away from you. If you don’t you’ll push the box out from under your feet. If you struggle to keep it in place, you can place a 45 plate on top of it, or set it up against a wall to keep it from moving.
- At the top of the movement, finish through your hips and glutes, not your low back. It can be easy to arch your low back at the top…don’t. You should feel a strong squeeze in your cheeks at the top of the movement.
- Keep your chin tucked through the entire movement. This will help keep your low back flat, and keep the work where you want it – in the booty.
I like to program these in the 8-12 rep range. Focus on quality form before attempting to add any resistance to these.
Give them a shot and let me know what you think!