The hip thrust on the floor is the ideal fitness exercise to build up your glutes. This movement, which means "push with the hips", is both effective and easy to perform, whether in the gym or on the floor. at home without equipment.
How do you do the exercise?
In addition to bulging your buttocks, the hip thrust is an exercise that will allow you to progress to the squat or deadlift. It can also help you improve in other sports (running, track and field, soccer, etc.).
To perform the hip thrust properly, lie on your back. Use a gym mat for comfort.
Place your feet flat on the floor with your knees bent. Your shoulders and upper back are pressed against the mat.
From this starting position, the hip thrust consists of pushing with your heels against the ground to bring your pelvis as high as possible. Your glutes and abdominals must remain contracted throughout the movement.
When your hip extension is maximal, return to the initial position and repeat as many times as necessary.
To make this bodyweight exercise more challenging, you can use a resistance band placed just above your knees.
Muscles worked
The hip thrust mainly targets the glutes, by isolating the work of the gluteus maximus muscle. It also solicits the hamstrings at the back of the thighs in an important way.
Other muscles are involved, to a lesser extent:
- the quadriceps,
- the erector muscles of the spine,
- the middle and small gluteal,
- the abdominal belt.
This exercise is therefore ideal for targeting the glutes as a priority. To reach your goal, it is essential to integrate it into your training program.
Tips
- Keep your back straight and your abdominals tight throughout the movement.
- Push your heels into the floor to increase the stress on the buttocks.
- Stretch your hips as much as possible to optimize the work of your buttocks.
Variants
- To make the move more difficult, perform the single leg hip thrust.
- In the gym, you can perform the hip thrust by positioning your back on a weight bench and adding weight (barbell or dumbbell) at the pelvis.
- The hip thrust with a TRX is another interesting variation, as it adds instability and strength to the deep muscles.
