Combining the words hip thrust, training and glutes are perhaps one of the best formulas to stimulate the posterior muscles of your lower extremities.
Working the gluteal muscles requires excellent effort and indicates great motor and aesthetic importance. In that order of ideas, including an exercise like the hip thrust in your training routine is still an excellent alternative.
To train the leg muscles, you likely use squats and some of their variants, something normal and more than positive. However, although squats are considered the ‘queen’ of exercises for the lower extremities, they are not the only option that provides an adequate stimulus to this region.
Therefore, the hip thrust can be the alternative you have been looking for so much to renew your routine and work your glutes like an expert.
Include the hip thrust in glute training
The main objective is to include the hip thrust in the training routine for the glutes. To do this, you must understand what this exercise consists of, how it should be done, and its main errors.
What is the hip thrust?
In general terms, the hip thrust is a specific exercise for the lower body which focuses on stimulating the posterior area of the thighs, especially the glutes.
This exercise is characterized by being one of the most important when working for this muscle group, thanks to its activation.
Its benefits are presented thanks to the execution approach, which is concentrated only in the posterior area of the thighs -glutes, biceps femoris, semitendinosus, semimembranosus, among others-.
Also, its execution differs from functional exercises like squats and deadlifts. In effect, these exercises distribute their stimulus to most muscles in the body.
Execution of the hip thrust
There are different ways to execute the hip thrust. Despite this, we will teach you the conventional execution carried out bilaterally and without external loads.
To carry out this exercise, you must support your back on a bench or a similar surface. This support must be made at the height of the dorsal area, just in the lower region of the scapulae.
At the same time, you should stand with your legs hip-width apart and bent at about a 90-degree angle. Remember that the support of the feet must be on the entire plant.
Finally, you can rest your arms on the bench on each side of your body to achieve excellent stability when executing the movement.
From this position, we advise you to block the torso so that only the movement of the hip occurs. Begin to lower until the buttocks touch the ground, immediately raise the hips, and keep it in line with the thighs and torso.
Execute this movement the number of repetitions planned in the routine, and do not forget to keep the muscles of the abdomen and buttocks contracted.
Errors in training glutes with hip thrust
Although this exercise stands out as a suitable alternative to train the glutes; it should also be considered that there are several errors.
Such errors should be avoided to decrease the chance of injury and get the proper stimulation of the glutes.
misplace the body
One of the most important aspects of the technique is the location of the body. If it is carried out incorrectly from the start, you will be making a mistake.
Try to practice the position in front of a mirror or with the help of a companion who supervises how you position yourself. You may consider it essential, but it carries great importance.
Using loads as a beginner
The hip thrust can be performed with external loads, especially a weightlifting bar. However, if you are a beginner or with little physical ability, you should not do it this way.
Try to focus on the execution of the conventional movement technique, perfect the technique and improve your physical condition. Over time you will be able to include external loads progressively.
Don’t contract your muscles
The muscular activation of the abdomen and the buttocks is very important when executing this exercise. In this way, you will better control the movement and correctly stimulate the muscles in question.
In that order of ideas, if you do not contract the muscles during execution; it is likely that the exercise is being performed incorrectly or that you do not have enough stimulation to favor these muscles.
Hi trust, a good alternative?
The hip thrust is a very convenient alternative despite not being the most used exercise for working the glutes.
Not only because it is a different exercise, but because its main objective is to stimulate the glutes. Without a doubt, try to practice it regularly within your training routine.