New butt exercise

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Imagine a world where you don’t have to squat or lunge but still get a fantastic backside. Now there’s a better way to train your butt, no squats or lunges needed. It’s called barbell hip thrust, butt exercise. Personal trainer Bret Contreras found out in his garage that his glutes started to burn with this exercise and quickly realized the exercise would help develop a strong butt.

Here’s how to do it:

1. Sit with your upper back and shoulders propped up against a workout bench, butt on the ground and legs outstretched.

2. Roll a barbell, padded with a bar pad, up and over your legs until it’s situated over the crease in your hips (where your legs meet your torso). Then, plant feet firmly on ground so knees are bent.

3. With hands holding the bar in place, lift hips towards the ceiling until torso and thighs are parallel to the ground. Give your butt a quick squeeze then return to starting position to complete one rep. Perform 2 to 3 sets of 8 to 12 reps.

Tip: Start without a barbell to get a feel for the motion. If you don’t have a barbell, you can use dumbbells instead. Rest them in the same crease in your hips, and adjust for comfort if needed.


Tina is a DailyStar senior writer. She graduated from Edith Cowan University. Writing has always been something she enjoyed. Her positive outlook colours every aspect of her life. Her motto -Life’s too short so get living.

When she’s not busy writing, Tina is exploring the city she adores, running in her local Park every day, drinking an absurd amount of coffee, taking care of an adorable pup, kids and traveling.

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