Women's Health - USA (2019-06)

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Sit on floor in front

of bench, feet together,

holding plate between

knees. Lean back so upper

back touches bench.

1

Squeezing glutes,

push hips up until back

is resting on bench

and aligned with hips.

Hold plate steady.

2

Hold for two

seconds, then lower

hips to ground,

keeping glutes tight.

That’s 1 rep.

3

s e t s o f 8 t o 1 2 r e p s

• As a finisher: 20 reps of each
  hip thruster variation: sans
  tools; with a band around
  thighs; and with a plate. Rest 1
  minute. Repeat 5 times.

P.E Nation bra,

pe-nation.com;

TLA by Morgan

Stewart leggings,

lacollective.com;

Saucony sneakers,

saucony.com

MOVE OF

THE

MONTH

Sculpt your booty

and thighs with this

new take on a

crowd favorite.

Super

Glutes

64 / WOMEN’S HEALTH JUNE 2019

Spread your

toes out in your

shoes to keep feet

flat; resist the

urge to let them

roll inward.

If you’re

struggling to

hold the weight

between your

knees, try a

medicine ball.

Aim to keep your

knees stacked

above your

ankles and feet

while they hold

the plate.

WHY WE LOVE IT

The inner thighs are one of the

hardest muscle groups to work,

and this genius hip thruster vari-

ation makes it easy. Instead of

placing a barbell across your

hips or holding a weight in your

lap, this thruster calls for a

weight plate between your

knees. “This causes adduction,

which means you’re moving your

hips and legs toward the middle

of your body,” says Rob King, a

trainer and owner of Heavy

Weights Training Center. Not

only does adduction fire up the

hard-to-reach muscles in your

inner thighs and hips, but thrust-

ing engages your glutes and

hamstrings too, so you’re toning

your whole lower body, and

building power, in one move.