The hip thrust should unquestionably be a part of your training regimen if your goal is to increase the size and strength of your behind.
The hip thrust is a popular exercise among lifters all over the world because it targets the posterior chain, particularly the glutes, in a distinctive way. It is a bent-leg hip extension exercise done with your back on an elevated platform.
Which muscles are engaged?
The gluteus maximus or gluteus medius, along with the hamstrings, are primarily worked by the hip thrust action. Additionally, your hip adductors, core, and quads will be put to use.
What is the purpose?
Hip thrusts may increase glute size and power in a manner that numerous other workouts cannot. Experts concur that they have advantages for a wide range of people, including athletes and persons over the age of 65. It also helps if my back hurts when I breathe.
For your pelvis, lower body, and core to be stabilized, you need strong glutes. Without it, you run a greater chance of suffering from problems like knee discomfort and low back pain.
Additionally, having strong glutes helps you leap higher, run faster, and change lanes. Having strong glutes is essential for having good mobility. Does it offer any extra benefit? You get a rear with a pleasing curve.
What should you look out for in terms of common mistakes?
When executing a hip thrust, below are a few form considerations to bear in mind.
- You have the wrong foot positioning
Your hamstrings will experience a stronger hip thrust if your feet were too far forward. You will have more quad involvement if they are too close to your body.
- You’re not moving across your entire range of motion
Your glutes won’t work to their maximum potential if you stop before your thighs are parallel. Make sure your legs are bent at a 90-degree angle to correct this.
- It’s not neutral in your lower back
You won’t attain complete hip extension for glute activation if your rib cages are raised along with an arched spine — or over extended — at the start of the action.
To attain complete hip extension, make sure your ribs are pointing downward and your spine is neutral.
- You’re rising on your feet
At the peak of the push, some people have a propensity to jump up onto their balls of feet. Either you have improper foot alignment or quad dominance causes this.
Check the position of your feet again, and make sure your legs are straight at the top. The movement should then be focused on maintaining heel contact.
Hip thrusts, when done correctly, constitute the best exercises for building glute strength and size. The good thing about them is that almost everyone can access them.