How to Hip Thrust
To have strong and hard glutes, you have to do some specific exercises that put pressure on this area. Well, according to fitness experts, the hip thrust is a multi-joint exercise that has gained great popularity in recent times, do you know it? In it, the buttocks are molds and at the same time, the abdominals strengthen.
As it happens with any training routine, the hip thrust requires a technique to be able to carry it out correctly, otherwise you can suffer injuries.
In this post, we will explain what the hip thrust is and which muscles are most favored when doing it, and of course what is the correct way to do it.
Table of Contents
It is a multi-joint exercise that consists of a weight-bearing hip thrust. The movement activates the gluteus fibers, which helps shape the gluteus maximus, Medius and minimums. In addition, it works several areas of the body. It can be evolved through the resistance of loads.
It is a training routine that requires great physical effort. The graduate in Physical Activity and Sports, Román Díaz, explains that although squats are the favorite routine to work the glutes, the hip thrust allows you to gain greater strength and volume in the glutes.
In this physical activity great pressure is exerted on the gluteus maximus, minor and Medius. It also intervenes in the quadriceps and hamstrings and strengthens the core. It should be noted that it favors the posture of the back, which prevents lumbar pain.
Of course, expert hip thrust trainers point out that care must be taken when performing it, and they recommend the glute bridge for novices or beginners. In this way you can progress to the demanding movements of the hip thrust.
The hip thrust helps improve sports performance , and provides greater strength to the body. Next, we point out the most outstanding benefits:
Before explaining step by step how the hip thrust is carries, it is necessary to make sure you have the right tools or implements, which are the following:
Bank – In this type of training, a bench is required to support the back.
Disc bar or weight – You must get a weight, which can be a kettlebell swing, a dumbbell , a disc bar, etc. It will be placed on the hip.
In essence, these are the tools. Now, it is recommended to have CrossFit discs, since they have an ideal diameter when you put them on the bar, which makes it easier to practice this exercise. But, as we already pointed out, any type of weight can be used.
Beginners should start doing this movement with only their weight, this way they can condition their body for this type of training and reduce the risk of injury. Performing the glute bridge is an excellent way to start working your glutes safely.
Now, the steps to perform the hip thrust are as follows:
It is of the utmost importance that the movement is carried out by the hips. The hands should only maintain the correct position of the weight, but should not exert force when performing the movement. By the way, when you raise your thighs, they should be in a straight line with your torso.
It is recommended to perform 10 repetitions. Once finished, you have to rest for 1 minute and repeat another series of 10 repetitions. 3 or 4 sets are recommended . Trainers suggest doing this routine at least 3 times a week, giving every other day for your muscles to recover.
Some athletes have reported injuries or simply have not been able to work their lower body correctly. This is because they have carried out the hip thrust following a bad technique. Here are the main errors:
Hip thrust is the king of exercises, it manages to increase the volume of the buttocks more effectively than with squats . Of course, it is a training of great physical effort, in which you must advance little by little. We recommend following the guidance of a professional trainer to avoid injury.
Basketball is an exciting sport that lets you develop and show off your unique athletic…
Premature ejaculation (PE) is a common sexual issue and can be a frustrating, embarrassing experience.…
In the world of sports and fitness, athletes are always searching for ways to improve…
Physiotherapy Near Me : If you are looking for physiotherapy services in your area, you…
The golf season typically stretches through much of the year, though its length often depends…
How to Increase Semen Volume and Improve Sperm Health Increasing semen volume is a common…