The hip thrust ought to be your go-to train if you would like glutes that flip heads and enhance efficiency out and in of the fitness center. Since Bret “The Glute Man” Contreras put it on the map, the hip thrust has grow to be the gold normal for constructing glute power and measurement.
However it’s not nearly aesthetics—your glutes are the engine behind sprinting, leaping, squats, and deadlifts. Sturdy glutes defend your decrease again, enhance hip mobility, and enhance lifting efficiency. Whether or not your aim is to carry heavier, run quicker, or fill out that again of your denims, the hip thrust must be in your exercise rotation.
Right here, I’ll clarify why the hip thrust is an superior glute builder, how one can do it proper, frequent errors and how one can repair them, and programming ideas for power, muscle, and energy.
What’s The Hip Thrust?
The hip thrust is a glute-dominant train that includes extending your hips whereas maintaining your higher again braced towards a bench. In contrast to squats and deadlifts involving a number of muscle teams, the hip thrust maximizes glute activation whereas minimizing quad and lower-back involvement. It’s an efficient train to construct glute power and measurement as a result of it permits you to:
- Load the glutes closely with out overloading the decrease again
- Trains full hip extension, which is crucial in glute growth
Now that you already know what it’s, let’s discuss how one can carry out the hip thrust with good type.
Easy methods to Do The Hip Thrust
Observe these steps to execute the hip thrust effectively and get probably the most out of each rep.
- Sit on the ground together with your higher again towards the sting of a bench.
- Roll a loaded barbell into the crease of your hips (a bar pad helps right here).
- Plant your toes flat on the ground, roughly shoulder-width aside.
- Brace your core, drive by your heels, and squeeze your glutes as you lengthen your hips.
- Maintain your chin tucked and your ribs down to stop your decrease again from arching.
- Cease when your hips are locked out and your physique varieties a straight line from shoulders to knees.
- Decrease the barbell underneath management, maintaining stress in your glutes as your hips return towards the ground.
- Reset and repeat for the specified variety of reps.
Hip Thrust Muscle groups Educated
This train is carried out for the gluteus maximus, or what Becky admires. It’s the prime mover for hip extension however just isn’t the one muscle at play right here. Listed below are the opposite gamers that make the glute magic occur.
Gluteus Medius & Minimus: The gluteus medius and minimus assist stabilize the pelvis and forestall your knees from caving in.
Hamstrings: The hamstrings work with the glutes to increase the hips, particularly on the backside of the motion when the glutes are lengthened.
Core & Decrease Again: A powerful core is crucial for maintaining your pelvis and backbone impartial. In case your core isn’t braced, your decrease again works too laborious, which results in much less glute motion.
Quadriceps: Whereas the quads aren’t the first movers, they help in stabilizing the knees through the motion.
Widespread Hip Thrust Errors and Fixes
You will have the potential to load up on the hip thrust, which makes it a superb train for including measurement and power. However many mistake this train for a one-rep max motion, which it isn’t. With that in thoughts, listed below are some traps you’ll be able to fall into when performing this booty builder.
Too A lot Weight
Going heavier than you’ll be able to deal with results in poor management, decreased vary of movement, and extreme decrease again involvement. The purpose of this train is to realize full hip extension, in any other case you’ll be able to say goodbye to glute good points.
The Repair: Use a weight you’ll be able to management by full ROM with out counting on momentum and concentrate on a powerful glute squeeze at lockout.
Incorrect Foot Positioning
Your foot placement determines which muscle tissues are working the toughest. Your quads take over in case your toes are too near your glutes. In the event that they’re too far, your hamstrings dominate, lowering glute motion.
The Repair: Purpose for the shins vertical at lockout. When you’re having bother figuring out foot positioning, get a really feel for it by performing a couple of body weight reps earlier than including load.
Hyperextending the Decrease Again
As a substitute of ending with the glutes, some lifters overarch their decrease again at lockout, which shifts stress away from the glutes and onto the decrease again. You’re doing it fallacious in the event you really feel your decrease again working greater than your glutes.
The Repair: Strive driving the bar backward over your head somewhat than straight up. This cue encourages glute lockout as a substitute of an extreme decrease again arch.
Not Holding the Chin Tucked
Trying up and again through the motion can result in poor spinal alignment and fewer glute activation.
The Repair: Think about holding a tennis ball underneath your chin to take care of correct head positioning.
Advantages of The Hip Thrust Train
The hip thrust isn’t only for constructing a stronger bottom—it additionally delivers critical efficiency advantages that translate to greater lifts, quicker sprints, and higher motion.
It’s All About The Glutes
The hip thrust outperforms squats and deadlifts concerning glute engagement as a result of it trains the muscle by a full ROM with restricted help from different muscle tissues. Research present hip thrusts produce larger glute activation than squats at comparable masses, making them a go-to glute-building train.
Improved Athletic Efficiency
Sturdy glutes are important for explosive energy, whether or not sprinting, leaping, or altering path in sports activities. Hip thrusts reinforce highly effective hip extension, which is essential for athletes on and off the sector.
Stronger Squats and Deadlifts
When you battle to lock out a heavy deadlift or squat, lockout glute power may maintain you again. The hip thrust strengthens the glutes at full hip extension, serving to you energy by sticking factors in these lifts.
Decrease Again and Knee Saver
Typically, squats and deadlifts harm our decrease backs and knees. When that occurs, substituting hip thrusts is advisable as a result of they place much less stress on the backbone and knees. This makes them a unbelievable possibility for lifters with decrease again ache or joint points, as they can help you prepare the glutes laborious and heavy with out extreme compressive forces on the backbone.
Programming Options
Whether or not you’re chasing muscle, power, or explosive energy, you’ll be able to tweak your programming to get probably the most out of each rep. Right here’s how one can dial it in
For Muscle
Use average weight for 3-4 units of 12-15 reps, resting between one and two minutes between units.
For Power and Energy
Go heavy with 4-6 units of 4-6 reps, resting two to 3 minutes after every set.
Athletic Efficiency and Pace
Use average to heavy weights for 3-5 units of 6-8 reps, resting two to 3 minutes between units.