How To Get Hips And Booty Curves (3 Moves That Work!)

2. Hip Thrusts (Optionally Add Dumbbell)

If you have been doing our workouts, you would know by now that this is one of our favorite glute exercises.

It's absolutely one of the most powerful good focus workouts that will stimulate growth and add mass to your glutes.

If you have a dumbbell don’t be afraid to add it with this exercise as it will increase the work on the gluteal muscles.

Doing hip thrusts would absolutely explode the size of your glutes as long as it's done consistently with the right set of routines.

Dumbbell-hip-thrusts-for-bigger-buttocks and wider hip curves

How to do it

  • Get into position A with your back on the edge of a bench, holding the dumbbell on your hips with both hands and thighs wide apart.
  • You're going to slowly brace your hips as high as possible while squeezing your glutes for at least 2 to 3 seconds as if you're holding something between them.
  • After the squeeze return to the starting position and repeat the required amount of reps.