How to do Hip Thrusts and Single Leg Glute Bridges at Home AND At the Gym

Use these tips to get a burn in at the gym or at home!

 

Hip Thrust

Gym Tip: Add a barbell for an extra challenge
Home Tip: Place a mini resistance band so that it is above your knees.

Position your shoulder blades on the top of the bench or chair. Then by driving through your feet, lift your hips up and squeeze your glutes at the top. Keep your weight in your feet and shoulder blades. Slowly lower back down for 1 rep.

Single Leg Glute Bridge

Gym Tip: Hold a dumbbell at your hips for an extra challenge
Home Tip: Try bodyweight first. Add a weight if needed.

Lie on your back with one knee bent back into your chest and the other with the foot flat on the floor. Lift your hips up using the leg planted on the ground, squeezing your booty, then lower your hips back down for 1 rep.

Watch: How to do hip thrusts and single leg glute beidges at home and at the gym

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