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View this post on Instagram Working on the Super Buns! Whiiiiiiich if you vote for me in the Teen Choice Awards (link in bio) and I end up winning then you may or may not see them in a tight blue outfit much sooner! But totally probably. As an aside, please ignore the fact that I'm also 6 months pregnant with a baby made up entirely of cookies and pizza. Some stiff competition in my Teen choice awards category and I wish those Gentlemen very good luck! So get online and vote with your hearts....but vote for me. PS @TheRock. Just following your lead big guy. I see your Hobbs Beef Piston Power Thrusts and I raise you a Super Booty Burner with Paws #KalPaws #Superman #TeenChoiceAwards #SuperBuns #SummerBelly A post shared by Henry Cavill (@henrycavill) on Jun 16, 2018 at 5:56am PDT
Cavill is far from the only actor who depends on the exercise to build up his behind. We've seen The Rock himself rocking the move with a ton of weight , and MH fitness advisor Don Saladino has prescribed the move to his superhero clients to round out their lower body training.
"Hip thrusts are a rocking important move because we all need to train our glutes more," says Mens Health Fitness Director Ebenezer Samuel, C.S.C.S. "We sit down so often, so our glutes can easily fall asleep. The key to doing hip thrusts is staying out of your lower back. You go up only as high as you can while squeezing your glutes. Thats what Henry is doing great here. The band Henry adds helps him really focus in on his glutes that much more. Your glutes help externally rotate your hips in addition to driving hip extension, and thats what the band helps with."
Working out your glutes can have a number of benefits. The hips are the driver of pretty much every key athletic movement, and more developed glutes will help you squat and deadlift more, run faster, and jump higher. Additionally, training the glutes can help to improve your metabolism and alleviate chronic back pain-not to mention help you fill out a pair of jeans.
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If you want to incorporate this move into your workout, all you need is a bench and a barbell. Here's how you do it :
The setup:
- Put your back on a bench or some other low platform
- Place a thick bar pad or squat sponge onto the barbell
- Roll the bar over your thighs
- Position the barbell right above your pubic bone
- Set your feet underneath your knees so your legs form a 90-degree angle
Proper performance:
- Take a deep breath inhaling through your belly
- Push your feet through the floor and drive your hips up into full extension
- Hold for a count and squeeze your glutes. Don't rise up any higher to avoid overtaxing your lower back
- Lower the weight down under control
Coaching cues:
- Tuck your chin
- Crunch your abs
- Keep your ribs and shoulders down