butt and upper thighs

Hip thrust or glute bridge (I don't know the difference):
- lie on your back w/ knees bent
- raise and squeeze your butt up until you make a line from your shoulders/upper back to your knees
- hold it for a few seconds, work it up to 10 seconds
- I do these at the gym, w/ 155# bar across my hips, so once you build up to it, hold some weights/dumbbells or gallon of water on your hips as you thrust up
--

good old squats
- check your form

walking kick-backs, add some lunges:
- so I do walking lunges (across a room)
- when I come up from the lunge, I kick back that leg and squeeze my butt for a 1count hold,
- next leg lunge


--
Since you have a treadmill,
Alternate w/ days with really high incline: that really works the thighs/butts.
My best activity for best butt results = hill sprints.
I run up a STEEP hill for 10seconds as fast as possible, and walk down the hill gasping for air, and run up again.
Goal is to get to 10-15 times up the hill.
Or your treadmill.

Back in college I used to fill my backpack with heavy books or weighted plates and do single leg step ups on an end table in my apartment. I did a jump up at the top to switch legs and I called them mountain climbers. I liked to do about 20 with each leg, so it was pretty intense. Use a coffee table or sturdy chair tall enough that will let you get the same range of motion you would get to do a squat.

Try fitnessblender on you YouTube, they have so many butt workouts with and without weights

distinctlybeautiful wrote: »

Bridges are done lying on the ground. Hip thrusts are done with a bench.

https://youtu.be/A8nFGuY77CE

THANK YOU so very much!
Learn something new everyday!

(You would think Bridges are on Bench, since when your hips are up, you're parallel like a bridge, and easier to remember: B and

huango wrote: »

Hip thrust or glute bridge (I don't know the difference):
- lie on your back w/ knees bent
- raise and squeeze your butt up until you make a line from your shoulders/upper back to your knees
- hold it for a few seconds, work it up to 10 seconds
- I do these at the gym, w/ 155# bar across my hips, so once you build up to it, hold some weights/dumbbells or gallon of water on your hips as you thrust up
--

good old squats
- check your form

walking kick-backs, add some lunges:
- so I do walking lunges (across a room)
- when I come up from the lunge, I kick back that leg and squeeze my butt for a 1count hold,
- next leg lunge


--
Since you have a treadmill,
Alternate w/ days with really high incline: that really works the thighs/butts.
My best activity for best butt results = hill sprints.
I run up a STEEP hill for 10seconds as fast as possible, and walk down the hill gasping for air, and run up again.
Goal is to get to 10-15 times up the hill.
Or your treadmill.

I think hip thrusts are done with your back on a workout bench so that your body is horizontal when thrusting. Vs glute bridge which is done with shoulders on the floor so that your torso is angled when thrusting. Just guessing though.

ETA: Darn, someone beat me to it (by several days, I might add) haha. I need to read things in full before posting..

And if you get bored you can always try jump lunges, jump squats and burpees.