"She squats bro”, we all know that statement. You are probably already busy squatting and deadlifting and the split squat is most likely on your 'round booty' program as well. But the exercise that should absolutely not be missed if you want a beautiful butt, both as a man and a woman, is the hip thrust. In this blog we tell you why the hip thrust is so important, what you should pay attention to and which hip thrust solutions we offer for an effective and safe training.
The hip thrust is a glute exercise designed to improve your strength, speed and power. It's all about the strength in your glutes: one of the most powerful muscles in your body. The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped, this will affect your speed, strength and power. That also means that you can put less weight on your barbell when doing squats and deadlifts, for example, and aren't these things you try to improve by chance?
Many exercises that improve leg strength, such as leg presses or squats, do not maximize hip extension. When we do the leg press at a 45-degree angle and don't do the squat to full depth, the glutes are not fully engaged. It may look tough lifting all that weight, but your glutes aren't doing all the work they could or should be doing. This does however happen with a well-executed hip thrust, so this exercise definitely belongs in your program.
Hip Thrust options
You can get started with a bench, but we have much nicer, more comfortable and more effective hip thrust solutions in our range. To start with the LMX.® Hip Thrust box. Due to the soft material and the angle of the hip thrust box, the hip thrust can be performed comfortably, safely and stably. The box does not wobble (this often happens with a loose bench) and is gentle on the back, so that you can fully focus on performing the exercise properly.
The second hip thrust option is the Crossmaxx® Hip thrust bench. This is a beautiful and robust matt black bench that is designed to be very durable with no moving parts. By performing the hip thrust exercises on this specially designed bench, the risk of accidents is reduced. The foam cushion offers good support for the back and the platform for the feet has an anti-slip layer so that you stand firmly. The exercises can be performed with a bar, but also with the Crossmaxx® resistance bands.
The third and most comprehensive hip thrust option is the LMX.® Hip thrust machine. The LMX. Hip thrust machine ensures that the glutes can be trained in an effective and efficient way. The hip and core stability improves by training with the LMX. Hip thrust machine as well. In addition to these benefits, you can also train safely, so that you can get everything out of the exercise. The firm, but soft band ensures that the exercise is comfortable to perform and your feet have a lot of grip on the special platform. You can store your discs on the LMX.® Hip thrust machine, so you have everything directly at hand.
Hip thrust tips and tricks
Regardless of whether you are working with the box, bench or machine, it is always important to properly activate your glutes. For example, you can spend a few seconds visualizing the lift, really 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. When this is the case, keep moving your feet until you find the position that optimally engages your glutes. Once you've completed the upward portion of the thrust, tuck your buttocks under the bar and squeeze them together. Make sure to stretch to the maximum, but keep your back in a neutral position. Then slowly and in a controlled way lower your hips back to the starting position. Repeat for desired number of reps.
The number of reps you do and the weight you need depends entirely on you as an individual. Always start with an empty barbell and gradually build up the weight. It's no use if you go too fast and get an injury. The average is about 6 sets of 6-12 reps with 1-3 minutes between sets, but choose what fits within your program and goal.
Good luck with the hip thrust!
Do you have questions about our hip thrust box, bench or machine? Please contact us. We are happy to help you.