How To Do Hip Thrusts Correctly? Read this article.

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Personal/Fitness Training Blog

The best bodyweight exercise that you can do is to build stronger glutes is the glute bridge. So, it obviously follows that the best weighted exercise you are able to do for them entails a similar thrust of the hips. This more or less what the hip thrust is – a glute bridge with weights – although you also have your shoulders in a raised position. The finer points of technique are always far more important when heavy weights are involved.

You’ll want all the information on how to do the hip thrust as – quite simply – you should be doing this exercise. It’s not only the glutes which benefit from the exercise as the move also recruits your hamstrings and quad muscles. In addition, it will help to build speed as well as power in your legs alongside strength. After a couple of weeks of including it to your regular routine, you’ll notice the benefits when you’re performing squats or deadlifts. In short, no lower-body exercise plan is complete without the hip thrust.

How To Do A Hip Thrust Exercise

For the hip thrust, start by using a barbell with a weight which you can control for between two and three of six to 12 repetitions. Choose a weight which allows you to maintain good technique throughout all sets as well as repetitions:

  • Put a loaded barbell parallel to a bench.
  • Sit on the floor. Ensure that your back is against the bench. Roll the barbell on top of your hips until the barbell is resting in the crease of your hips.
  • With your upper back being in contact with the bench, lift your hips a little bit off of the ground. Your upper arms need to rest against the bench. Rotate your shoulders outward in order to engage your lats. The bottom of your shoulder blades must be in contact with the bench.

The weight on your feet needs to be distributed evenly along each entire foot. Rotate your feet into the floor in order to create a stable foot position. Your chin needs to remain tucked throughout the movement – almost as if you were holding an egg under your chin. All repetitions need to begin from this position.

Trifocus Fitness Academy - hip thrusts

  • To start the upward movement, squeeze your glutes and then push your feet into the ground.
  • Continue with squeezing your glutes as you push your hips toward the ceiling in order to achieve full hip extension. Your core should be engaged so that you can keep your ribs down and your pelvis should be slightly tucked at the top. Your shins should be in a vertical position.
  • Pause for between two and three seconds at the top.
  • To start the downward movement, hinge from your hips in order to return to the starting position. Give your chest the opportunity to follow your hips. Gaze forward while making sure that your chin remains tucked in. Maintain tension on your glutes and ensure that your core remains engaged. Your torso should create a 45-degree angle with the ground at the bottom of the movement.

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