Barbell Hip thrust:
The hip thrust is one of the best glute development exercises! Not only that, it also activates the quadriceps, hamstrings, and adductors, which therefore helps develop the entire thigh! Adding in this exercise will not only increase size, strength and appearance, but it will improve the functioning of the entire body since the glutes influence, foot, ankle, knee, hip, pelvic and lower back mechanics.
For beginners, start off with bodyweight hip thrusting, and advance to a barbell once you have mastered the technique. Other variations include:
- Dumbbells, kettlebells, core bags, sandbags
- Single leg hip thrust
- Feet/ Shoulder elevated
Here is one of my favourite hip thrust supersets, which will have your glutes saying "who dis?"
- Barbell Hip Thrust @60% 4 x 12 + 20 second hold (on last rep)
- Reverse Hyper: 4 x 20 (Squeeze your glutes for 1 second at the top of each rep)