hip-thrust

Although many people who go to the gym do not train their legs, this is not the best option. Leg training has many important benefits in terms of hypertrophy and improvement of male hormones. If you want build more muscle mass, the ideal is to perform exercises that cover the entire lower body. Among the muscles that compose it, in men, one of the most forgotten is the gluteus. It is thought to be for women only. Training the glute is just as important as training femoral biceps or quadriceps. However, which exercise is the most optimal for this?

Here in this article we are going to talk about hip thrust. It is considered the most complete exercise that generates the best benefits for your gluteus. We explain everything about it and what aspects you must take into account to perform a good technique.

Importance of glute training

Importance of glute training

Isolating the glute completely is difficult. There are no analytical exercises for this muscle. However, one of the best is the hip thrust. It is true that working the rest of the muscle also works the gluteus. For example, there is a stimulus in this muscle when we perform series of squats, lunges and all their derivatives. However, in these exercises, the stimulus is not completely isolated to the gluteus, since it is other muscle groups that are mainly worked.

The exercise known as hip thrust Get glute isolation for best results. Although you might think otherwise, the glute is one of the largest muscle groups in the entire body. The bigger a muscle is, the more training it needs.

How do you do the hip thrust?

Position in the hip thrust

In order to carry out this exercise, hardly any material is needed. A bench and a bar with loads is more than enough. The exercise consists of raising the bar with the hips as much as possible to stimulate the gluteus as much as possible. The bench is to support the back.

The initial posture that you should acquire is to lie on your back with your back resting on the bench. The legs and hands will be resting on the floor. We place the loads we need on the bar and we will put it at waist level. Holding the bar with your hands is more than enough since, when lifting the bar, it will be the hips and the glute that do all the force.

This type of exercise is multi-joint. Not only the glute participates, but it is the one that, by far, takes the most stimulation. The position has to be correct. We have to keep the back straight, the sight to the front and the legs slightly separated. By separating the legs and bending the knees, we will be positioning ourselves as best as possible to stimulate the gluteus more. You have to start from the lowest part and raise the hips. It is important that only the hips move and not move the rest of the body, since we will be reducing the effectiveness of the exercise.

By overcoming the load that we have put on the bar by contracting the gluteus, we will be giving it the stimulus it needs to produce mechanical tension, metabolic stress and part of the muscle damage. As always, more is not better. So you will have to train adapting and adjusting the routine to your goals so as not to over train.

Errors to avoid

hip-thrust

When it comes to doing this type of exercise, it is very common to have some failures. When you start in the gym (and later) you must bear in mind that one of the fundamental aspects when obtaining results with the training program It is knowing and performing the exercise technique well. Therefore, it is imperative to know how to do the hip thrust well before starting to put excessive loads. Contrary to what people think, training heavier is not better if the technique is not performed well. On the contrary, you can increase the risk of injury.

As the hip thrust is an exercise not so well known, it is common to fail in multiple aspects. We are going to enumerate and describe the main ones, to perform the technique as well as possible and thus improve little by little in loads.

Wrong neck position

Hip thrust placement

We need to position ourselves in such a way that the spine is fully balanced and aligned. When we support the upper part of the back on the bench, the most common is that we drop our head back or we try to look at the bar. If the former occurs, we will be creating hyperextension in the cervicals that can end up being dangerous. If the latter happens, we will bring the chin too close to the sternum and it will not allow us to perform a good technique.

We have to place the cervicals aligned with the entire spine and look straight ahead so that the tension is minimal. We only have to have tension in the gluteus, which is the muscle we are working on.

Lift the weight with your toes

Errors when performing hip thrust

As with squat exercises, push your heels to the ground. If we support all the weight and make the effort with the tip of the foot, We will be destabilizing ourselves and cause more risk of injury. Also, if we push with our toes, we will put more effort on the quadriceps, which we are not looking for.

You have to plant your heel well on the ground and push with it.

Failure to complete the tour

Hip thrust without bar

Another one of the many ways that people look to cheat in exercises is by not going all the way. When we put too much weight on the bar, we will be committing the full tour and, therefore, the correct performance of the technique.

We must put on an adequate weight to be able to perform the complete hip movement technique well.

Hip hyperextension

Hip thrust with elastic bands

This error is the opposite of the previous one. When we already have the hip extended, we continue extending it until the lumbar arch is arched. By trying to continue to extend the hips, we are stressing our pelvis, which is placed in an anteversion position, and we are not placing it in a neutral position, which is how it should be. The idea is place an adequate weight to perform the technique well and the route completely.

Adequate weights to perform the hip thrust

I hope that with these tips you can learn more about hip thrust and can use it well.


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