Among the best exercises to tone the buttocks, it is impossible not to mention two to do with the barbell: deadlift, or the deadlifts, and hip thrust, that is the thrust of the hip. Both allow the muscles to work a lot at the level of strengthening and guarantee excellent Results. But which of the two can be considered the King of glute exercises?
, the abdominals and the hips, which are strengthened precisely through the movements of this exercise, improving one's state of health, essential for carrying out most of the daily functional movements.
The deadlift, therefore, is extremely functional, even if it involves a much greater risk of injury than the hip thrust. To perform it it is necessary to keep the spine extremely stable, trying not to burden this area of the body excessively, but distributing the fatigue. given by lifting the barbell on the buttocks and abdominals. Wrong execution can lead to potential injuries to the lower back.
glute that is performed with the back raised and an external load, usually a barbell, kettlebell or dumbbell.
The thrust of the hip isolates the buttocks much more than the deadlift with the barbell, so if you aim to train this part of the body specifically, it is the most suitable choice. In fact, doing it trains three muscles: the gluteus maximus , the gluteus minimus and the gluteus medius.
Benefits
While the barbell deadlift is a complex movement that requires good technique and a level of strength already at a certain level, hip thrusts are quite simple to perform.
They also carry a much lower risk of injury, as they do not require the core and lower back muscles to bear all the weight during movement. In this exercise, in fact, the glutes do most of the work, although they are partially helped by the quadriceps.
Another great advantage of this exercise is that it is done from the ground and this also makes it suitable for those who have knee or back problems that prevent standing exercises.
Donkey kicks are also perfect for training the buttocks.
The clamshell is also great for training the buttocks.
on the edge of an exercise bench or sofa.To maintain a correct posture throughout the exercise and avoid arching your back excessively, keep your gaze fixed in front of you and not turned upwards.
Variant 1: hip thrust on one leg
- Sit on the ground with the bottom of your shoulder blades on the edge of an exercise bench or sofa.
- Stretch your legs out in front of you and roll a barbell on your hips, placing a pillow or towel under the bar to be more comfortable.
- Bend your knees and place your feet on the ground.
- Keeping your neck and back straight, press your heels to lift your hips and barbell off the ground.
- At the same time, lift your right foot off the ground, bending the knee 90 degrees.
- When reaching full bridge extension, the shoulders should move to the bench and the body should form a straight line from the shoulders to the knees.
- Stop in this position for a second, squeezing your glutes and keeping your right leg raised. Then return to rest.
- Complete the repetitions established on one side before moving on to the other.
Variant 2: high hip thrust
- Sit on the floor with the bottom of your shoulder blades on the edge of an exercise bench or sofa.
- Stretch your legs out in front of you and roll a barbell on your hips, placing a pillow or towel under the bar to be more comfortable.
- Bend your knees and place your feet on another raised surface of the same height, such as a bench, step, or box.
- Keeping your neck and back straight, press your heels to lift your hips off the ground.
- As you lift, your shoulders should move onto the bench and your body should form a straight line from the shoulders to the knees.
- Stop in this position for a second, squeezing your glutes, then return to rest.
