Mens_HealthUSA_December_2016

The Workouts (from page 56)

Fire Up Your

Hustle Muscles

The barbell hip thrust is the ultimate glute builder. Do it and you’ll have a

b i g g e r e n g in e to m a ke yo u r b o d y st r o n g e r, faste r, an d m o r e inj u r y r e s i st ant.

Down Position

Focus on moving

the weight with

your glutes, not

your lower back.

The edge of

the bench

should be

at about the

middle of your

upper back.

The bar should

be positioned

in the crease of

your hips.

Up Position Trainer

Bret Contreras,

Ph.D., C.S.C.S.

YES, IT WORKS—

HERE’S THE PROOF!

When people in

a New Zealand

study did 4 sets

of 6 to 12 hip

thrusts twice a

week, here’s what

they gained in

six weeks.

12 pounds on

their front squat

110 pounds on

their hip thrust

1 inch on their

vertical jump

3 pounds muscle

on their frame

Contract your

glutes as hard

as you can.

Your torso,

hips, and

upper legs

should be flat

and parallel

to the floor.

Your shins

should be

vertical.

Keep your

feet flat on

the floor.

Gaze forward

throughout the

move; this puts

you r b ac k i n a

safer position.

Relax your

shoulders—don’t

shrug them.

PHOTOGRAPHS BY BEN GOLDSTEIN December 2016 | MensHealth.com 127

Grooming: Gina Kay Osborne/True Beauty Marks; sneakers, shor ts provided by Nike (hip thrust)