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Hip Thrusts- Get The Most Out of This Staple Exercise


As you can see on my face, I found this very light work... 🥴 When done correctly, hip thrusts are a very effective exercise for growing those Glutes that everybody wants. However, a lot of people unfortunately in the gym are not performing the exercise correctly.


💥 You should be pushing through your heels rather than through your toes or pushing up on to your toes.


💥Head/Neck, spine and pelvic position- as you complete your reps, you should be moving mostly from the sternum down. Keeping your chin tucked in and eyes forward, posteriorly tilt the pelvis.


💥 Your back position ideally wants to be hinging from low shoulder blade, rather than hanging by your neck. There’s no need to have the boxes too high, anything around 18 inches is high enough.


💥Ensure at the top of the movement that your knees are at a 90 degree angle with your shins roughly vertical to the floor. Having them too far forwards will work the hamstrings, too far in, you’ll be working the quads.


💥Ensure you work to full range, extending the hips at the top.

Work to body weight to start, then advance to single leg, before adding bands then advancing onto barbells.


Grow that booty today! 🍑

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