Hip thrust: steel buttocks are always needed

I think it's a kind of retaliation law. To work your glutes - the sexy muscle par excellence - you need to slip under a loaded barbell, and produce yourself in an equally sensual movement.

And if you work out in a crowded gym, be prepared to attract some prying eyes, resulting in embarrassment.

The importance of hip thrust

The fact is that everything written in the intro of this article is more than justified. Hip thrust is not an "aesthetic" exercise, but a real buttock builder. And it is useless for me to tell you: the buttocks have a key function in everything related to sports and athletic performance.

Why have strong buttocks

• they help to "trigger" the movement of the legs, especially in explosive movements
• they are fundamental in the support and stabilization of monopodal positions
• they prevent injuries back and knees (already!) during weight lifting movements
• stabilize the core
• they are beautiful - especially with a view to balancing the figure

That said: why hip trust?

You can train your glutes in many ways: directly, with targeted exercises, or indirectly - with deadlifts, squats and lunges.

Among the targeted exercises, the best is undoubtedly hip thrust.

How to perform the hip thrust

The thing that can stop you from unleashing one crazy session of hip thrust to exhaustion, is the setup of the exercise. First I'll explain how to do it:

• you are sitting on the ground, your legs bent so that the soles of your feet rest firmly on the ground
• the shoulders should be placed on a bench or similar support
• bring the loaded barbell to hip height
• perform the movement: push the pelvis upwards ...
• ... you go back down, ALWAYS controlled

Here: the problem is that "loaded barbell at the height of the pelvis" ... and the bench / shoulder support!

As for the barbell, if the discs are small in diameter, you can place a stack of mats under each disc to raise the bar just enough that you can slide it under. You can use the low stops of the rack or the smith machine. Finally, you can benefit from the presence of a spotter.

When it comes to shoulder support, only take two factors into account: it must have the right height (you find it by doing hip thrust, but usually gym benches are just right), and it needs to be firm - if necessary, push it against a wall or a rack.

When to use hip thrust?

Answer: always.

On the contrary: if you look at the workouts of the various #fitbooty etc. on Instagram, the hip thrust is carried in the palm of your hand like KING OF EXERCISES FOR THE BUTTOCKS, to always be performed.

If you are a man, be prepared to blush: the "average" woman who trains will be able to lift massive loads in hip thrust!

In any case, as always, the secrets are: slow progression of loads, do not get carried away by enthusiasm, do not limit the training of the glutes to this exercise only.

Finally ... try the variants (I only mention them):

• one-legged hip thrust
• hip thrust with pause (when you are at the top of the movement, "squeeze" your glutes as much as you can for the time of the pause - 1 or 2 seconds)
• "pulsed" hip thrust: push, get out of the middle ROM, push back to the high position, get off. This is a rep.

 

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Photo: felix uresti @ unsplash.com