She hip thrusts bro ... that just does not sound so nice, yet the hip thrust is high on the booty building list. There are four leg exercises that every athlete has to do. Probably you're already doing squats and deadlifts and you have the Split Squat on your program. But the exercise that absolutely must not be missed when you want a perfect booty is the hip thrust. In this article, we explain how to perform a good hip thrust using the hip thrust bench.
What is a hip thrust?
The Hip Thrust is a glute exercise designed to enhance your strength, speed and power by developing optimal hip extension. It's all about the strength in your butt muscles, which are one of the most powerful muscles in your body. Your glutes are designed to stretch the hip or pull the leg behind the body. If your glutes are underdeveloped, this affects your speed, strength and power. That means you have weaker Squats and Deadlifts and aren’t these by any chance things you're trying to improve?
Many exercises that improve the strength in the legs, such as Leg Presses or Squats, do not maximize the hip extension. When we do the Leg Press at a 45 degree angle and do not perform the squat to full depth, the glutes are not fully addressed. It may look cool to lift that weight, but your glutes don’t do all the work they should do.
All you need to do this exercise is a hip thrust bench, a barbell and plates. When using small weights, it is a little more difficult to place the barbell on your pelvis, but with 5 kg discs at works awesome. The barbell must be on the top of your thighs, right under your cross. When the pressure in that location becomes too high, you can use a neck support roll to relieve pressure.
Place the edge of the bench surface under the center of your back, under the shoulder blades. When lifting heavier weights, you must use your elbows to lift your body to begin it. It's almost like a dip, only with your elbows. Make sure you use weight clips, otherwise your plates may slide off.
Placement of feet, neck and hands
Your feet must be directly below your knees, so if you are stretched, your knees make a 90 degree angle to the ground. Your neck must always remain neutral. Imagine having an egg under your chin during the lift. If you get too strong, you will break it. If you raise your chin, you will drop it. Put your hands on top of the bar as soon as you lift the bar.
It is important to involve your glutes during this lift. For example, you can spend a few seconds visualizing the movement, focusing on the glutes. This helps your body understand where you should feel the exercise. It is common for some athletes to feel the hip thrust in their quads, hamstrings and lower back. If this is the case, keep moving your feet until you find the position that best suits your muscles. Once you have completed the upward section of the hip thrust, put your ass under the bar and squeeze your buttocks together. Make sure you extend to the maximum, but keep your back in a neutral position. Then you slowly lower and place your hips back to the starting position. Repeat for the desired number of reps.
The lift must be done smoothly, with the gluteslifting the majority of the weight. It's not the end of the world if you feel it in your lower back, but that's probably a sign that your back is too weak. If you do the exercise well, you should feel a good strong pump in your glutes after the fourth or fifth set.
The number of repetitions you do and the weight you need depends entirely on you as an individual. Always start with an empty barbell and build the weight slowly. You won’t be happy if you go too fast and injure yourself. On average, there are 6 sets of 6-12 reps with 1-3 minutes between the sets, but choose what fits within your program and purpose.
As with any lift, there are many things you can do wrong when doing Hip Thrusts. The most common mistakes are:
- Stopping before the maximum range of motion is reached
- Placing the feet too far forward, causing the heels to lift of the floor
- Increase the weight too fast. A good technique is more important than anything!