With regard to desirability, the glutes are gaining in popularity, however the glutes are far more than something nice to look at. The gluteus maximus is the largest muscle in the body and serves many important functions.
- Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
- Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
- Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
- Raise the bar back to starting position, lift with your legs and exhale at the top.
Barbell Hip Thrust
- Sit on the ground with a bench behind you. Have the barbell over your legs just above your hips.
- Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
- Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
- Slowly extend as far as you can, and then slowly return to the starting position.
- Sitting on the floor with your knees bent and feet planted firmly on the floor, lean your back against the bench.
- Resting the kettlebell on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line.
- Slowly lower until you are in the starting position and repeat.
- Laying on the floor with your knees bent and feet firmly on the floor, rest the kettlebell on your pelvis.
- Pushing through the legs and keeping the core muscles engaged, raise your pelvis off the floor until your stomach, pelvis and thighs make a straight line.
- Slowly lower to the ground to the starting position and repeat.