HIP THRUST
Your glutes develop power in the backside of your body for walking and running. Hip thrusts can help develop the glute muscles in your buttocks. This exercise is a great alternative to a squat if you have problematic knees.
1 Sit on a stability ball and place your feet flat on the floor. Rest your hands on your legs.
2 Walk your feet forward until the stability ball reaches your upper back and shoulders. Lift your hips until they align with your torso.
3 Lower your hips to form a 45-degree angle with your legs.
4 Drive your hips up until your legs align with your torso. Pause, then repeat these last two steps 8 to 10 times.
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