What are these thrust moves I see peo­ple do­ing in the gym? And are they worth the po­ten­tial awks?

Women's Health (UK) - - K -

They’re called hip thrusts and if you want a round, lifted pos­te­rior then yes, you’d bet­ter bull­doze through the blushes and work them into your rou­tine. ‘Hip thrusts are so ef­fec­tive be­cause they ac­ti­vate the glutes with­out putting pres­sure on the spine,’ ex­plains Sarah Lind­say, for­mer Olympian and PT at Roar Fit­ness (roar-fit­ness.com). Gains-wise, this means you’ll build your booty, not your thighs. To get started, sit on the floor with your back against a bench, knees bent and a bar­bell across your hips. ‘Lift your hips un­til your thighs are par­al­lel with the floor, squeez­ing your glutes and push­ing your hips up at the top of the move­ment,’ says Lind­say. ‘From there, slowly lower your hips to the ground, with­out touch­ing down – that’s one rep.’ Feel a cringe com­ing on? Re­peat Lind­say’s mantra: ‘Do what you have to do to get the job done.’ Or, er, face the wall.

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