A hip thrust is a multifunctional movement that that powerfully activates buttocks muscles. It is suitable for both men and women. Its simplicity and the possibility of doing it at home make it very attractive!
Are you not a fan of squats to tone priests and thigh muscles? Perhaps you just want to diversify the exercises below the waist? Whatever your answer is, hip thrusts can handle the problem!
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The hip thrust is one of the best exercises to promote the strengthening and growth of the gluteal muscles1W. K. Neto, E. G. Soares, T. L. Vieira, et al. (2020, 24 February). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Journal of Sports, Science & Medicine. PMID:32132843. There are several options for doing it. You can also make it more difficult by adding weight over the hips using barbells, plates, or dumbbells.
Hip thrusts are not hard to do. However, you must adhere to the correct technique to achieve the desired results. It will also prevent injury and nasty lower back pain.
Hip thrusts help strengthen and build gluteal muscles
Pumped-up buttocks are essential for athletes and fitness enthusiasts, both from an aesthetic and functional point of view. Strong glutes help with other workouts.
One classic study2B. Contreras, A. D. Vigotsky, B. J. Schoenfeld, et al. (2015, December). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of Applied Biomechanics. DOI:10.1123/jab.2014-0301 demonstrated that a hip thrust activated more fibers in the gluteal muscles than squatting.
Increases strength in squats and deadlifts
If you are a beginner, pumping the gluteal muscles with squats3M. Barbalho, V. Coswig, D. Souza, et al. (2020, May). Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women. International Journal of Sports Medicine. DOI:10.1055/a-1082-1126 or deadlifts will be more difficult for you than for professionals. The weaker gluteal muscles do not put enough pressure on the hips, so the psoas is activated.
Therefore, weak buttocks can reduce the depth of the squat, causing subsequent pain, muscle damage, and more severe muscle soreness the day after training.
The primary function of the gluteus maximus muscle is the extension of the hip joint4, helping, consequently, in keeping a right posture.. If you do not train your buttocks regularly, the muscles will weaken. As a result, for example, when you sit for a long time, you will have pain when lifting and maintaining the body in an upright position.
There are many variations of hip thrusts. We'll look at some of them.
This is the most basic type of hip thrust. It does not require any weighting or hip thrust machine.
The only thing you have to remember is the correct angle and posture.
If you have a long expander, you can tie it in a knot in the middle and perform the movement with a mini rubber band.
You can use either a leg curl machine or a Smith machine for this exercise.
With a leg curl machine
With a Smith's simulator
Put a bench next to the simulator and lie down on it so that the fulcrum falls on the shoulder blades and the bar falls on the line of the hip bone. We recommend that you keep your hands on the bench - this will make it easier to lift the weight.
With the tension of the gluteal muscles, raise the hips to a straight line with the body.
At the final point, we linger for a few seconds, stretching the muscles, then slowly lower ourselves without relaxing.
As a weight, you can use a barbell6A. D. Iacono, J. Padulo, T. Bešlija, et al. (2021, March). Barbell Hip-Thrust Exercise: Test-Retest Reliability and Correlation With Isokinetic Performance. Journal of Strength and Conditioning Research. DOI:10.1519/jsc.0000000000002779, dumbbells, a canister of water or sand, and any other object with which it will be convenient to work out.
The execution technique coincides with the classic version of the hip thrusts. Barbell hip thrusts favor greater activation of glutes.5W. K. Neto, T. L. Vieira, E. F. Gama. (2019, June). Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. Journal of Sports, Science & Medicine. PMID:31191088
Note: for beginners, it's best to perform the classic hip thrust workouts with less weight. Over time, you can add weight and spice up your workout with variations on this workout.
The exercise is not very difficult and does not require a lot of equipment. But for some, even a perfectly flat bench is not the most common apartment equipment.
So let's look at how to perform a hip thrust at home if you have nothing but a rug and diligence. Adopt the following technique.
You can diversify the classic variation with two of its modifications:
We recommend doing hip thrusts in 3 sets of 10 reps each. Of course, before the exercise, you need a warm-up. You can lift the pelvis without a load. If the body has already adapted, you can vary the sets and repetitions.
Here are some good combinations:
You can perform hip thrust workouts once a week or more often. If you use light weights, this is a proper glute exercise before squats or deadlifts. It is also good to select a day when you'll perform a hip thrust at full strength with maximum weights.
Work out according to the above scheme to notice the effect of hip thrusts. You'll see progress in a few weeks.
The hip thrust isn't a core exercise, so it's wise to combine it with other workouts so that it is only part of the workout. That's when you'll obtain the maximum effect.
Briefly, yes, this is a very effective exercise. Of course, it all depends on your goals. But if you want to pump up the butt or balance the weight below the belt, then any variations of the hip thrust workout will be a great solution.
A hip thrust on two legs engages the gluteus maximus muscles by 23-31% and on one leg - by 51-55%. This is more than in squats (up to 14%) and lunges (23–26%), which are constantly used to pump priests.
The hip thrust is a simple, but unique exercise to include in your training plan. If you are a beginner, you'd better start with a lighter weight and gradually increase it.
It is also important to fully master the execution technique, which can take a lot of time. Choose the option of exercise and equipment that is convenient for you, and enjoy your tightened buttocks!
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