Good choice — hip thrusts are one of the single most effective exercises for building bigger, stronger glutes. In fact, EMG studies consistently show they activate the glute max more than squats and deadlifts when done correctly. Here’s how to actually make them work (most people do them wrong). Proper Hip Thrust Setup You need: a bench/sofa + barbell, dumbbell, or even a heavy backpack. Sit on the floor with your upper back against the bench (not your lower back — shoulder b
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