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Hip thrust, i.e. lifting the hips with the back placed on a platform, is a less popular exercise for the buttocks than squats. However, when it comes to the involvement of the gluteal muscles and the effectiveness of forming a rounded, firm butt - it definitely wins over squats. Read about the hip thrust technique and the effects of this exercise.

Hip thrustis a great exercise for those who want to have firmer and tighter buttocks without developing the quadriceps muscles.Hip thrustcan also be used as a supplement to training in runners and even in martial arts students. Pushing the hips with the back raised is most effective in shaping the gluteal muscles.

Among people who research the effects of hip thrust and recommend this exercise is Bret Contreras, a doctor of sports science and a man considered to be one of the world's greatest specialists in glute muscle training, called "the glute guy". ".

Hip thrust - what is it? Hip thrust a squats

Hip thrustis the extension in the hip joint, which is the main function of the gluteal great muscle. A study by scientists from the Aukland University of Technology1shows thathip thrustengages this muscle much more effectively than squats. In 2015, 13 athletic women were tested, who performed 30 squats and 30 hip thrusts based on a bench and a barbell. There was a difference in the maximum moment of muscle tension.

In the case of hip thrust, the maximum tension occurs in the position of the gluteal muscle contraction and extension in the hip joint, while in the case of squats - when the gluteal muscle is stretched and the hip joint is bent. On the basis of an electromyograph (EMG) examination, it was unequivocally found that hip thrust more than squats involves the lower and upper part of the gluteal muscle and the biceps muscle of the thigh, and less of the quadriceps muscles, which prevents excessive development of this part of the body.Hip thrust engages 70-87% of the gluteal muscles, and the squat - 30-45%.Hip thrust in the eccentric phase, i.e. lowering the hipsstretches the buttocks, and in the concentric phase (lifting the hips) he tightens them.

Contrary to appearances, squats are also a technically more difficult exercise than hip thrust - to do them properly, you need to develop greater mobility in the ankle and hip joints and greater flexibility of the thigh adductors. Hip thrust does not burden the lumbar spine, as is the case with squats or deadlifts.

Hip thrust - basic technique

Take a suitable position when starting the exercise. Rest your torso on a bench (or chair) at a 45-degree angle to the ground, bend your elbows and keep your torso close. Point your toes outwards. Keep your legs bent at the knees wide and rest firmly on the ground, only slightly raise your head and look straight ahead (not up or back, because it will make your muscles less tense).

The movement should start with the pelvic tuck , that is abdominal and gluteal muscles tense. It is not about pushing the hips up at all costs, because it may result in hyperextension in the lumbar region, i.e. shortening of the spine extensors and stretching the abdominal muscles. So we tighten the abdominal muscles and tighten the buttock, and then straighten the hips to the end, tightening the buttocks as much as possible. Your torso should now be parallel to the ground. Lower your body to the starting position, keeping your buttocks taut all the time.

Ultimately, repeat hip thrust 15 times in 3 series - if you are just starting your adventure with this exercise, there may be less repetitions (8-10).

Watch the video how to do hip thrust with a barbell:

Hip thrust with a barbell

In this version, thanks to the additional weight in the form of a barbell, the gluteal muscles work even harder.

Rest your back on the bench at a 45-degree angle to the ground. Bend your legs at the knees and place your feet firmly on the ground with your toes pointing outwards and with your legs apart. Raise your head slightly upwards, look straight ahead. Place the barbell at hip level. Roll up the pelvis, then grasp the bar tightly. Remember to keep your wrists straight. Stabilize the shoulders and try to lift the weight not with the lower back, but with the buttocks. Remember to turn your knees backwards, that is, make them extend outwards. Squeeze your buttocks together as much as you can and straighten your hips until you are parallel to the ground. Slowly lower the weight while maintaining the tension in your abs and buttocks. Repeat the exercise 15 times in 3 series.

Hip thrust with a barbell can also be effectively performed by women -model Kate Upton performs them with a weight of 90 kg.

Exercising with a barbell can cause discomfort, so it is worth placing a sponge under the barbell - sponges can be purchased in sports stores. They are placed in the center of the bar, with the Velcro facing upwards. The problem can also be overlapping the barbell - it's best to ask someone for help or choose a device with plates that are large enough to be able to slide them on.

Important
  • If the bar is heavy and tight, put a sponge on it or roll the training mat around it, it will protect your hips from chafing.
  • Perform the hip thrust very precisely, with a quick rise and slower descent.
  • If you are a beginner, you may feel a slight muscle ache in your knees, but this will cease over time with regressive training.
  • If the weight is too heavy and you are unable to lift it on the ground and put it on your hips, ask your trainer or gym partner for help.
  • Exceptionally in this exercise, it is recommended to raise your head up, because this position protects the lumbar region and keeps it tense.
  • You can put a lot of weight on the barbell, because during this exercise your buttocks are really strong and they will withstand a much greater load than with, for example, squats. Hip thrust is the best buttock enlargement exercise, but also the safest for our he alth - it does not burden the knees and spine.

Hip thrust with kettlebell

For this exercise, you assume the same position as for traditional hip thrust without weight. Once you lean your torso against the platform, bend your legs at the knees, and place your feet firmly on the ground, with your legs apart, place the kettlebell on your stomach while holding it with your hands. Squeeze your abdominal and gluteal muscles together, then straighten your hips completely. The torso should be parallel to the ground. Return to the starting position and repeat the exercise 15 times in 3 series. It is similar to pushing your hips with a barbell, but instead of a barbell you are holding a kettlebell.

Hip thrust with one leg in extension

Hip thrust in the version with one leg differs from the exercise in the classic version only in that instead of two legs bent at the knees, one is kept straight. The arrangement of the feet and hands is the same. Then we tuck the pelvis and lift one straight leg up. Keeping the muscles tensed all the time, we return to the starting position. Repeat the exercise 10 times in 3 series on both sides.

This will be useful to you

Start at the glute bridge

People who are just starting their adventure with hip thrust are advised to exerciseglutebride . It involves pushing the hips upwards, but lying on the ground, not elevated. This technique is easier because the elevation takes more work on the buttocks.

Like hip thrust, glute bridge can be performed with a barbell or kettlebell, or with one leg raised.

Hip thrust - effects of the exercise

Hip thrust primarily affects the buttock muscles - it strengthens them, making the buttocks themselves firmer and better shaped. It also helps in the fight against cellulite and excess fat around the buttocks and hips. To a lesser extent, the exercise shapes the abdominal muscles and the biceps muscle of the thigh. Importantly, the exercise strengthens the lower back, relieving associated pains.

Worth knowing

Hip thrust is called the "king of buttocks exercises", but it mainly involves the gluteal great muscle. Therefore, in order to ensure comprehensive development of the gluteal muscles, it is worth performing a kettlebell, deadlift, leg abduction or squats together with hip thrust.

Hip thrust can become a part of sprint training, as hip thrust increases your speed while running. They can also be used when training wrestling or martial arts, where the hip twist allows you to effectively deliver a blow. Exercise helps in shaping the correct body posture - keeping the body straight.

Sources:

1. Access to research at: https://www.ncbi.nlm.nih.gov/pubmed/26214739

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Thighs and buttocks