Do you want bigger, rounder glutes? Do you want to improve your squat, your deadlift? Have more power? The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped your speed, power & strength will take a hit.
This movement can greatly increase your performance in any sport, backpacking, hiking, walking, running and getting up off the toliet. :)
Before we start hip thrusting, I want to challenge you to go heavier here. Your glutes are huge muscle and are stronger than you think. Play around with different weight.
Try a set of 8 to start.
If you can do 3 more reps with ease at this weight, increase weight. If your struggling to finish the 8th rep wirh proper form, decrease weight. If its just right, challenging enough at the 8th rep(can't complete 3 more) stay at that weight.
Rest for 1 min
Find the right weight for you and do 4 sets of 8 to start.
You can play around with reps, sets here.
For example, you can work towards a heavy set of 5, 3, 2, 1.
Have fun and happy thrusting!