Skip Nav
Healthy Living
New to Meal Prep? Here's a Grocery List and Step-by-Step Instructions For Your First Week
Is the Keto Diet Healthy? Jillian Michaels Answers
Weight Loss
Jillian Michaels Doesn't Want You to Follow the Keto Diet — Here's Why
Why Watermelon Is The Best Fruit
Summer
Watermelon Is the Real MVP of the Summer Fruits
Benefits of Drinking Rose Water
Healthy Living
What No One Has Told You About the Benefits of Drinking Fancy Rose Water
Skin Care
I Rubbed Magnesium Oil All Over My Body and Was Surprised By The Results

Benefits of Hip Thrusts and Glute Bridges

Make It Your Mission to Master This Basic Booty Move

After years of knee aches that I attributed to running, it came as a shock to me that rather than hard-surface impact being the enemy, the culprit in my knee struggles was in fact the weak state of my glutes.
One of the benefits of having strong glutes is their role in preventing joint misalignment. Despite how delectable I thought my derriére looked and how much work I put into perfecting my form for squats and lunges, my bum simply wasn't strong enough to do its job at holding my hip joints in place, which resulted in a misalignment in my knee joints that affected everything I did, from walking to working out.

The remedy, according to my physiotherapist, was a move that would allow me to engage and build my booty while keeping me off my feet. Enter the humble hip bridge, which is one of a few do-anywhere bum strengthening moves even people with knee problems can do. Hip thrusts are a great way to improve strength, speed, and power in a way that's gentle on your joints. Read on for how to execute the move that'll give you the glutes of your dreams.

How to do it

  • Lay on your back with the knees bent and feet hips-width apart.
  • Place arms at your sides and lift up the spine and hips.
  • Slowly bring the hips back down, then lift back up.
  • Try to do 10-20 reps, or try 10 reps per side of a single-leg hip bridge with one leg in the air.

How to vary it

To increase your booty burn, try squeezing a block between your knees to work your inner thighs even more, or wear a resistance band just above your knees for added resistance and quad engagement. You could also try the move with one leg raised off the ground to target each glute at a time.

Image Source: POPSUGAR Photography
More from POPSUGAR
From Our Partners
Best At-Home Ab Workouts on YouTube
Best Exercises For Strong Arms
Can Tight Hips Cause Weak Glutes? Massy Arias Answers
Can Smiling Make My Workout Better?
How to Do a Barbell Overhead Squat
Simple Dumbbell Workout
Arm and Abs Dumbbell Workout
Ab Workout With Weights
30-Minute Strength Training Workout With Dumbbells
How Do I Work My Abs Standing?
Total-Body Conditioning Workout
How to Choose the Right Weight
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds