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単語数: 180語

読了回数: 0回

作成日: 2024/06/12 21:24

更新日: 2025/12/08 13:11

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This Hip Thrust Workout Will Wake Up Your Inactive Butt Muscles
Caitlin Carlson

Eli Schmidt
You’ve made it to Workout 3 of the WH Glute Gains Challenge—and your booty is about to get fired up with one of the most effective glute-building moves out there. In fact, many trainers consider hip thrusters the king glute exercise. “Pushing your hips into extension at the top while squeezing your glutes at the same time lights up sleeping or inactive glute muscle fibers,” says Sandy Brockman, CPT.

That said, hip thrusts are only powerful if you pair them with this often-missing ingredient: exercises that prioritize lengthening. “Lengthening of the glutes, which happens with moves like lunges, Romanian deadlifts, and step-ups, is required to build a strong, muscular butt, and you will make faster progress doing them in a program together with hip thrusters,” Brockman explains.

In this workout, developed by Brockman and part of her larger Glute Gains Challenge training plan, you’ll pair hip thrusters with single-leg Romanian deadlifts, step-ups, and lunges—incorporating both activation and lengthening, which are a “winning pair,” says Brockman.

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