Want a better butt? Do squats, squats and more squats… at least, that’s what every one of those fitspiration memes claims. And while, yes, squats are important; they’re not the only way to get a better booty.
Just ask Chelsea Handler. The comedian and star of the new Netflix show Chelsea Does posted a workout video on Instagram showing her doing barbell hip thrusts, an exercise that targets all the muscles of the butt — the gluteus maximus, gluteus minimus and gluteus medius. The maximus makes up the large part of the butt, but strong minimus and medius muscles are key to getting the perky shape we’re all after.
The move might look a little intimidating, but it’s really simple — just follow Handler’s form. She’s under the watchful eye of her trainer, so she’s doing it pretty correctly (though she needs to push out of her heels, not her toes). Here’s how you do it:
- Sit on the group with your back against a bench (like used for bench press) and plant your feet firmly in front of you.
- Roll the barbell onto your lap (it’s best if you use a pad or mat to cushion).
- Raise the barbell by extending your hips upward until your body forms a straight line from your shoulders to your knees. Focus on squeezing your glutes while you do this.
- Slowly descend back to the ground while keeping your glutes engaged.
As for weight, “Some days you can go heavy for lower reps, some days you can go lighter for higher reps, and some days you can do both,” trainer and author Bret Contreras told Shape. Known as “The Glute Guy,” Contreras bases a lot of his training around hip thrusts. Why? Because they work.
“I will warn you though, high-rep hip thrusts are brutal. The booty-burn is excruciating!”
But the payoff is oh-so worth it.