butt exercises

Illustration: Florie Duhau

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Hip Thrust

1. Get into position by sitting on the floor, back against a bench or couch, legs extended, with a dumbbell in each hand resting on top of your hips.
2. Bend your knees and bring your feet within 12 to 18 inches of your butt, plant your elbows on the bench or couch behind you, keeping your shoulders and upper back in contact with the couch or bench throughout the move.
3. Squeeze your glutes and thrust your hips up, holding the weights steady with your hands. Keep squeezing your glutes and lifting your hips until you're in a bridge position, with your hips as level with your shoulders and stomach as you can get them. Don't let your knees get wider than your shoulders. Hold for 1 second, then return to starting position.