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The 14 Best Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form

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Butt Exercise 2 — Barbell Hip Thrusts


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How To: 

Protocol: 15 reps

Target Muscle(s): Butt, Hamstrings, Abs, Lower Back

Barbell Hip Thrusts might just be THE most potent butt builder, even more so than squats or lunges.

Two major points regarding set-up: 1) use a pad or towel to keep waist padded, especially if you’re a dude, and 2) prop both ends of the barbell up on blocks or steps. It’ll make it easier to slip under the bar.

  • (1) Lay your back against a bench and slide your hips underneath a barbell. It should sit right over your pelvis.
  • (2) Hold the bar with both hands, powerfully thrust your hips upward, squeeze your butt, and press up until your body forms a straight line.
  • (3) Hold it at the top for 1 seconds—make sure you SQUEEZE your butt as hard as possible—and lower back down to the floor. Repeat.
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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