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Hips thrust is a workout that specifically targets your glutes. It works the same way as a glute bridge does. Your core, back, hamstrings and glutes are engaged throughout this exercise.

The hip thrust is one of the most effective exercises for people who want their glutes to become stronger. It is especially popular with women. The best way to effectively build your glutes is by doing a barbell hip thrust. Due to the added weight, it puts more strain on the glutes and forces the muscles to be engaged. One study concluded that doing barbell hip thrust leads to the growth of glutes more than a squat does. If stronger and tighter glutes is your goal then barbell hip thrust is the way to go.

Muscles worked:

Glutes: This includes: gluteus minimus, gluteus medius, and gluteus maximus.

Strong glutes help with an improved posture, reduce stress and pressure to your lower back, improve athletic performance, hip extension, and help to prevent injury to the knees, lower back, and pelvis.

Hamstrings: Well-built hamstrings help you with your athletic performance, help with acceleration, improving posture, and helps to prevent lower-body injuries.

Quadriceps: Strong quads help with improving the stability of your knee and injury prevention. They also help you jump higher, increases overall athletic ability, balance, and strengthens basic movements like walking, running, and bending.

Adductors: These groups of muscles help to prevent knee injuries, provide stability to your body, and strengthen your pelvis.

How To Do A Hip Thrust?

  • Place a bench behind you, or if you are at home, use a chair.
  • Sit on the ground with knees bent and feet planted firmly on the ground
  • Place a barbell over your thighs, and make sure it is padded. Doing so will make doing reps more comfortable.
  • Hold the barbell and then lean your shoulders on the bench and bring your hips up towards the roof.
  • Your body should be parallel to the floor and the knees should be bent at 90 degrees angle
  • Your body should form a straight line
  • Keep your core engaged and make sure you face forward as you come up to a thrust
  • Squeeze your glute muscles and hold the position for a few seconds before coming down again
  • Do 3 sets with 12 reps

Hip Thrust With Heavy Weight

  • Sit on the floor with your back leaning against the bench
  • The barbell should be over your thighs
  • Bring it to your abdomen, making sure there is a pad over the rod for comfort
  • You should be in contact with the bench
  • Hold the rod tightly with both hands
  • Firmly fix your feet on the ground and bring up your body until your buttocks are 10cm above the floor.
  • Because you are using a heavy weight, before driving your body up exhale and slowly and mindfully come back down
  • Slow and steady movements will prevent you from possible injury during the workout

Key Takeaway

If you want to up your fitness game, then barbell hip thrusts is one exercise that should be added to your routine.

Many athletes, powerlifters, and strength trainers incorporate barbell hip thrusts in their exercise regimen. It not only strengthens your glutes but also adds to your overall stamina and helps you become stronger.

This is also an excellent exercise to add some spice to your exercise routine. If you are bored of doing regular squats then barbell hip thrust is a good alternative.

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