The hip thrust is one of the most effective exercises for building glutes, and it's also one of the simplest. But as with any exercise, you need to know how to do it properly so that you get the most out of your workout. Here's everything you need to know about how to do a hip thrust and why this movement can be beneficial for muscle growth.
Step 1
- Start with a barbell on the floor.
- Place your feet flat on the floor and lift the barbell off by straightening your legs, bending them again at the top of each rep to lower it back down.
- If you want to increase resistance, strap weight onto one end of the barbell.
Step 2
To get into position, place a bench or box behind you. Sit on the bench with your feet flat on the floor and position them hip-width apart. Keep your spine straight and chest up as you push your hips back so that they're resting on top of the bench.
Your arms should be at chest level in front of you for balance; use these if necessary, during any part of this movement (but don't hold onto them).
Take a deep breath in through your nose and exhale as powerfully as possible while pushing into both heels to raise yourself off of the ground until both knees are bent at 90 degrees (or more) and hips are fully extended at their highest point above ground level.
Step 3
If you're doing a hip thrust, the most important thing to remember is that your feet should always stay flat on the floor. If your feet start to slide up or off of the ground, then it's time for some adjustments--you can either try adjusting your position or adding weight until you find something that works for you!
The second most important thing is to squeeze your glutes as hard as possible while pushing into them with a force, so they fire up and engage properly in this exercise. This will help protect against injury and also ensure that they get stronger over time by forcing them into action when performing this movement regularly (or even occasionally).
Next up: Pushing out with those knees so they don't come back inward toward each other during any part of this exercise; this keeps everything safe from harm while also helping ensure proper form throughout each set performed throughout every session since having good form means less risk of injury due to bad alignment happening under load which we'll talk about later down below after talking about how much weight should I use?
Step 4
- Keep your lower back on the bench, look straight ahead, and push through your heels. Squeeze your glutes at the top of the movement, then lower down slowly to just before your hips reach the ground. It's important not to allow yourself to fall into a stretch position at any point during this exercise; make sure that you keep a tempo in mind so that each rep is done with control (2 seconds up and 4 seconds down).
Common mistakes:
- Using too much forward lean in your lower back (aka "rounding")
- Not pushing through enough with your heels or using too much knee bend instead of hip extension
Step 5
> Make sure your back is flat against the bench, and your feet are flat on the ground.
> Push through your heels and squeeze at the top of the movement to ensure that your glutes are working properly. Don't round your back or lift too high off of the bench, which could put unnecessary stress on other parts of your body--especially if you have lower back issues or knee problems!
It's important for beginners not to do partial reps (i.e., only going halfway down). This can lead to injury over time because it doesn't allow for proper form or muscular activation in key areas like hip flexors and quadriceps muscles in addition to working out other areas like hamstrings/glutes/upper back as well as core strength so make sure when doing these exercises - do full-range movements where possible!
Learn how to do the hip thrust, a glute-building exercise.
The hip thrust is a great exercise for the glutes, but it can be hard to get right. Here's how to do it:
- Set up on a bench or chair with your feet flat on the floor and knees bent at 90 degrees (as shown above). Use an empty barbell or dumbbell if you don't have a partner available as a spotter; otherwise, have your partner stand behind you in case they need to help lift up any weight that might fall off of your hips during the movement.
- Lower into position by pushing through your heels until they're slightly below parallel with respect to the floor (see photo above). Your back should be straight throughout this exercise--don't round forward! Keep tension in both hamstrings during each rep by keeping them tight against their respective thighs throughout each rep; this will help keep proper form throughout each rep by preventing any unwanted bending at either end of range-of-motion (ROM), which could cause injury over time if done incorrectly enough times consecutively without resting between sets/reps.
Conclusion
So, there you have it! A detailed guide on how to do a hip thrust. The gluteus maximus is the largest muscle in our bodies, so it's important that we give it plenty of attention and work hard at building strength. If you're looking for more exercises that target this area of your body (and other muscles too), check out our free workout plan.
