2023-05-17 15:36:58
To get a plump and firm buttocks, it’s not just squats! Ultra-popular in recent years, these might well be challenged by the hip throught an exercise for strengthening the muscles of the buttocks acclaimed by both women and men.
What is a hip thrust?
Literally ‘hip’, the hip thrust lives up to its name! If it is today acclaimed by those who want to wear a bulging buttocks, the movement is first of all very useful in the practice of sports such as jumping, sprinting, weightlifting and other sports that require hip projection. Its popularity, the hip thrust thanks to Bret Contreras, an internationally renowned physical trainer best known for his glute training methods! The objective of this exercise? Engage the pelvis in a hip extension. In fact, the hip thrust is especially recommended for people looking to:
- Increase their athletic performance and power
- Improve their posture
- Sculpt their silhouette
What is the interest of hip thrust ? As the shoulder blades are elevated, this will increase the range of motion. It allows you to work both the muscles of the buttocks and those of the back of the thighs … without putting too much strain on the knees and the front of the thighs!
Yes hip thrust must above all help to gain power in the hip kick, it allows you to strengthen many muscles. The gluteus maximus (gluteus maximus) first, but also the gluteus medius and minimus as well as the hamstring muscles. Also solicited, the quadriceps and the abdominals will also benefit from the practice of this muscle strengthening exercise.
To obtain results, it will be necessary to be patient and adopt a balanced diet and vary the exercises because repeated the same exercise is not enough to obtain satisfactory results. It will also be necessary to make sure to carry out the movement correctly: the objective is not to lift the pelvis as high as possible but to contract the gluteus maximus as much as possible. Once you understand this, all you have to do is put it into practice:
The goal? Lift the hips towards the ceiling, while a weight accentuates the difficulty of the movement.
- Adjust the height of the weight bench correctly: the shoulder blades must be supported on the edge.
- Place the shoulder blades on the bench.
- Place your feet flat on the floor. When you are at the top of the movement, the knees, hips and shoulders should be aligned. The knees must form a 90° angle; the thighs and torso will be horizontal, parallel to the floor.
- Push the body upwards (this is the top of the movement) by giving the impetus with your heels: the hips must be tense, the pelvis tilted backwards, the abdominals and the buttocks contracted.
- Lower the weight resting on the pelvis in a controlled manner. The glutes must be constantly under tension.
- Look towards the ceiling, obliquely and not with your head horizontal.
Next comes the question of the weight used for the exercise. To begin – or the time to ensure that you have mastered the exercise correctly – it is recommended to stick to body weight (i.e. your own weight) but the objective is then to increase the weight lifted. Then comes the time to go to the bar (we start empty) that we come to position on the fold of your pelvis, at hip level. Little by little, we increase the difficulty by adding weights on the bar. Does the bar hurt? We do not hesitate to wrap it in a towel or foam to avoid bruising!
Throughout the exercise, be careful not to arch your lower back. If you find yourself on your tiptoes, the movement is poorly executed.
@olesia__shevchuk #hipthrust ? B.O.T.A. (Baddest Of Them All) – Eliza Rose & Interplanetary Criminal
If this exercise is first thought to be performed with a weight bench – on which we will put the shoulder blades -, we can easily reproduce it at home. And the necessary equipment is rather basic, since it is necessary:
- A support on which to rest the shoulder blades, at knee height: a chair or stool that is not likely to tip over during the exercise might do the trick
- A pack of water, a very heavy bag as a load
Read also:
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How to slim down the buttocks?
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#Hip #thrust #secret #muscular #buttocks
