Your Weekly Horoscope for June 9 to June 15, 2024

The cosmos gifts us an opportunity for healing and boundary-setting this week; act accordingly!

When it comes to sculpting a stronger, rounder backside, the hip thrust is the gold standard of glute exercises. This exercise uniquely targets your gluteus maximus muscle, which makes up the bulk of the shape of your butt and hips.

Your gluteus maximus is the largest and most powerful muscle in your entire body, and strengthening it helps maintain good posture, improves your explosive athletic performance, and helps with joint stability, per a 2019 International Journal of Sports Physical Therapy report.

Adding hip thrusts to your fitness routine is guaranteed to work your muscles to give you a firm, shapely behind and improve your overall strength. But if you want to mix things up, there are variations of the classic hip thrust you can do to still work the same muscles.

“Glutes are often referred to as the powerhouse of the core,” says Ash Wilking, CPT, a certified personal trainer and Tonal strength coach. “Strengthening our glutes through these hip thrust variations can enhance lower body power, increase hip mobility and stability, increase core strength, and help reduce lower back pain.”

Here, Wilking shares eight different variations to add to your leg day routine for a serious booty burn, regardless of your fitness level. (PSA: These hip thrust alternatives also come in clutch when you want to spice up your lower-body workouts.)

First, let’s go over the basics of how to do a hip thrust

Before working your way up to different variations, you’ll want to nail down how to do a hip thrust with proper form. You can do a hip thrust with just your bodyweight or up the intensity by using weight (grab a dumbbell or barbell).

1. Grab a bench, box, or any stable elevated surface that’s about knee height.
2. Sit on the floor with your upper back against the edge of the bench. Imagine that your shoulder blades act as hooks at the edge of the bench. Your knees should be bent with your feet flat on the floor, hip-width apart.
3. With your shoulder blades resting on the edge of the bench, your body should form a 45-degree angle with the floor when