What is HIP THRUST?
The hip thrust is undeniably one of the best exercises for building gluteal muscles. There is a machine specially designed to do the hip thrust but not all gyms are equipped with this equipment. So to replace the machine, with a weight bench and a bar loaded with weights, we can perform this exercise.
Which muscles are involved in the hip thrust?
The muscles solicited at the time of the movement are the large buttocks, the hamstrings and some muscles of the lower back. By carrying the bar with the hips, it is possible to make work in secondary muscle the abdominal ones and thus to make a little gainage as well as slightly the calves.
This exercise is more recommended for women who want to build up their buttocks and thighs. With the hip thrust, women will be able to tone the lower body.
The hip thrust works the following muscles:
- Abs and lumbar: The sheathing is done when you perform the exercise. Your abdominal strap will carry the bar and you will be able to solicit the abs and lumbar at the same time.
- Buttocks: When performing the exercise, you should focus your efforts on the buttocks. Indeed, the exercise is excellent for having beautiful buttocks. It is made precisely for that.
- Quadriceps: The 4 muscle groups will also be worked hard. Be aware that the quadriceps is the largest muscle in the human body.
- Hamstrings: This front part of the thighs will be solicited in the concentric phase of the movement.
How to perform the hip thrust correctly?
Position the weight bench and place your upper back flat, putting your feet on the ground together at 90° with the rest of your body, using a bar that you will position at hip level. To avoid pain, it is advisable to put a foam protection. The one that you position in general on your bar during squats or other exercises of musculation.
You will probably need someone to help you give the bar unless you decide to position it before you are in place for the exercise.
The goal of the exercise is to raise the weight with the help of the pelvis and the hips by contracting to the maximum the buttocks in the high position during a few seconds. The lumbar ones also intervene in the realization of the movement but it is necessary to avoid arching the back too much in position of contraction in top. The goal is really to contract thoroughly the buttocks thanks to the raising of the pelvis.
Then return to the starting position and repeat the series.
There are other exercises to strengthen the glutes such as lunges, squats or deadlifts....
Tips
- This exercise is rather difficult to execute but very effective. It remains less dangerous to make it on a machine than with the bar. You must thus have a good balance and not to put heavy if you carry out the exercise for the first time. The goal is to feel your buttocks and legs working.
- As mentioned above, when you place the bar on your pelvis, it is best to add a foam sleeve or other support to prevent injury.
- Start by doing the exercise with an empty barbell without weights so as to integrate a perfect execution. Afterwards, you can add more weight as you progress.
Variants
- The hip thrust can be performed on several machines: you have the booty builder, the hip trust machine or the hip thruster... The names and brands of the equipment are different but the exercise remains the same. If you don't have such equipment, don't panic, as on the diagram, do it with a bench and a bar.
- It can also be done lying on a mat with hands flat and the hip raise will be done with body weight. It is besides what it is necessary to start with when you are beginner before venturing in an exercise too heavy and too complex.
- Whether you want to strengthen your buttocks or any other part of your body, call on a personal trainer. It will allow you to reach your goals quickly, avoiding any risk of injury.
- You can add a rubber band above the knees to increase the difficulty of the exercise.
- If you don't have a bar at home, you can do it by putting weight in a backpack and putting it on your lower abdomen to do this exercise.
To benefit from a customized 100 % program:
Hip thrust challenge
If you want to challenge yourself, you can do the following:
Day 1: 4 sets of 6 repetitions
Day 2: 4 sets of 8 reps
Day 3: 4 sets of 10 reps
You can continue for 1 month adding 2 repetitions each time. Grouped at BIKINI BODY program if you are a woman that will target the lower body.
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