23 Jan
Blog

How to do Hip thrusts with Safety & Precautions

The hip thrust has gained popularity in the fitness industry due to a greater awareness of how strong glutes affect almost every facet of life, including athletic and fitness performance.

By stimulating the hamstrings and glutes, the Hip Thruster helps improve hip extension. When you go from a bent position (where your hips are lower or behind your shoulders and knees) to a fully extended position (where your hips, shoulders, and knees are all in line), your hips expand.

Which muscles are trained?

The glutes, including the gluteus maximus and gluteus median, and hamstrings are primarily engaged by the hip thrust action. Your quadriceps, core, and hip adductors will all be put to the test.

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There are a few compelling reasons why the hip thruster is quickly becoming a staple of leg day at the gym.

  1. Generates more power

The hip extensors are essential muscles for everyday activities like walking, standing, and climbing stairs. However, these muscles are also necessary for power generation to achieve optimal athletic performance. Standing exercises like squats, lunges, and deadlifts are popular among those looking to strengthen their hip muscles.

For athletes who need to generate speed, this can be very important.

What is the best way to perform a hip thrust?

To perform a hip thrust, follow these steps:

  1. Lean on an elevated surface (can be a bench) with your knees bent and feet flat on the floor.
  2. Your feet should be about shoulder width apart and the bench should hit just below your shoulder blades.
  3. Your elbows can rest on the bench.
  4. Push through your heels and keep your chin tucked in until your thighs are parallel to the floor – your legs should form a 90 degree angle.
  5. Return to the beginning by squeezing your glutes at the top.

Points to note

If you're a beginner, do three sets of 12 reps and gradually increase the bodyweight to 20 reps.

After that, try a single-legged version, or safely add weight to the exercise with a barbell, plate, or dumbbell—more on that below.

How is it different from glute bridges?

Hip thrusts and glute bridges are comparable exercises, but they are not interchangeable. While the action is similar, glute bridges are performed off the floor and focus more on the quads and less on the hamstrings than hip thrusts.

Add to level

Once you've mastered the bodyweight hip thrust, you should increase the resistance in the following ways:

Challenge 1: Use dumbbell

Gently place a dumbbell or plate weight on your hip bones while pressing.

Challenge: Use barbell

You can simply roll olympic size plates over your feet if you are using an olympic size plate barbell.

Challenge 3: Using Resistance Bands

Tie a resistance band around your thigh and foot.

Challenge 4: On one leg

Keep one leg straight off the ground while doing hip thrusts with one leg.

Hip thrusts to warm up

Aside from the benefits of training customization, the hip thrust is an excellent warm-up and cool-down action. To prepare the body for proper hip extension, the hip thrust can be performed with your own body weight and at a lower intensity. You can even do this at the end of a workout to burn those glutes even more.

Precautions and Safety

Before using the Hip Thruster, anyone with back or hip problems should consult their doctor. Changes or replacement workouts may be suggested by your treating physician.

Next, with this exercise, be extra careful not to overextend your spine. When learning the technique, it's a good idea to work with a trainer or have a buddy observe your form to make sure the chest isn't bulging and creating too much curvature in the lower spine.

17 Jul
Blog

Hip Hop Star Method Man is the Real Deal in the Gym

Fitfluencer is a thing. A suitable influencer can be controversial. Method Man, however, is the real deal.

Obviously, if you've trained 100 pound dumbbells like it isn't a big deal, you are not a celebrity or a potential goldmine of search engine optimized websites.

But, aside, we salute Clifford Smith Jr., aka Method Man, a member of the Wu-Tang Clan collective who played cheese in The Wire, who starred in How High, for now being a bona fide fitfluencer.

Continue reading

17 Jul
Blog

Hip Hop Star Method Man is the Real Deal in the Gym

Fitfluencer is a thing. A suitable influencer can be the subject of discussion. Method Man, however, is the real deal.

Obviously, if you've trained 100 pound dumbbells like it isn't a big deal, you are not a celebrity or a potential goldmine of search engine optimized websites.

But, aside, we salute Clifford Smith Jr., aka Method Man, a member of the Wu-Tang Clan collective who played cheese in The Wire, who starred in How High, for now being a bona fide fitfluencer.

Continue reading

01 May
Blog

Hip Abduction : Top 3 Exercises & Benefits

During a glute workout, we often only focus on the gluteus maximus, the largest muscle in the buttocks. The gluteus medius and gluteus minimus are two other muscles in addition to the largest muscle in the hip. These other two muscles need to be focused in order to properly burn the hip.

What is hip abduction?

Hip abduction is the movement of the hips on the side away from the other leg. All three hip muscles play a role in hip abduction, but it is primarily the gluteus medius.

Benefits of hip abduction

  • Hip abduction makes your other buttocks exercises a little more effective.
  • Hip abduction increases the strength of all the muscles in your buttocks to aid your other exercises, most notably weight lifting. It has been shown to correct the condition of the knee valgus. Knee valgus is a condition in which the knee collapses and falls inward. This happens because of the low hip strength involved in other exercises such as weight lifting.
  • It helps in reducing knee pain.
  • It also helps in improving the body's balance during routine activities such as walking and standing.

Here is a reliable guide to 3 highly reliable and recommended hip abduction exercises. Try the variant mentioned with exercises to feel the burning sensation faster.

1. SIDE LYING LEG LIFT

Attitude:

  • lie on the left side of your body.
  • Stretch your legs across each other.
  • Rest your head on your left hand or on a pillow. It is recommended that you lie down so that gravity acts as a drag in performing the movement.

The movement: Raise your right leg up to 45 degrees in the air and bring it down. This is 1 rep. Do 15 to 18 reps before switching sides.

Tip: To focus more on the buttock muscle, point your feet slightly inward and nominally tilt the left waist bone a little forward.

One level higher: Use a resistance band around your lower thighs to increase the intensity of the exercise.

2. RESISTANT SPRING BAR

Attitude:

  1. Use a resistance band on your ankles.
  2. Get a quarter squat position by standing with your feet hip-width apart and bend forward at a bend and bend your knee.
  3. Keep your hands on your chest.

The movement: Jump out with your knees bent and jump back to the original stance. This is a repetition. Follow the same until you have completed 15-20 repetitions.

Tip: Bend your knees throughout the exercise

3. SIDE LYING KNEE LIFT

Attitude:

  • Lie on the left side of your body so gravity acts as a drag.
  • Rest your head on your left hand or on a pillow.
  • Bend your knees in front and make a V.

The movement: Raise your right knee in the air and keep your feet together. Raise the knee to 45 degrees and bring it down. This is a repetition. Do 15 to 18 reps before switching sides.

Tip: Keep the core engaged.

One level higher: Use a resistance band around your lower thighs to increase the intensity.

The final result

Even if your focus is not on building buttocks muscles, hip abduction is a good exercise to help you with your routine. It increases lower body balance and strength while standing or doing activities that involve your lower body. No weights or other equipment are required.

03 Apr
Blog

6 Best Hip Flexor Exercises For Healthy Hips

Most adults have persistent hip problems due to hip stiffness and pain. As a result, they are constantly juggling between finding the right precautions and working on them. However, this may not be a permanent solution for you.

Therefore, hip flexion exercises are an incredible option when faced with such inconvenience. They promise to properly train your hips and keep them strong and flexible for a long time.

Let's check out some of the best hip flex exercises you can do at home!

1. bridges

Lie on your back with your arms by your sides. Make sure your feet are on the floor and your knees are bent. Remember to position your feet so that your fingers can touch your heels.

Press on your heels and lift your hips from the floor to the ceiling. Do this while squeezing your glutes. Bring your shoulders close together.

Hold this position for a while before returning to the first position. Repeat the workout.

2. Lunges

You need to look at the horizon to find the starting position and step forward with your right foot. Make sure you take a generous foot forward.

Now bend your extended knee and bring your weight to the front of your left leg. Now gradually lower yourself until your left knee hovers over you. It should kiss the floor gently. Make sure your right knee is just above your ankle.

Now stand again in a standing position. Repeat the exercise with the other leg.

3. Skater squat

Bend from your knees and hips and lower your bum to the floor.

When you've finished each squat, shift your weight onto the other leg. Therefore, you need to switch legs every time you exercise.

Lie back with your palms on your side. Alternately stretch each leg up and bring it off the floor for about 2 seconds.

Keep your leg at a 45 degree angle for best comfort. Your opposite leg should be bent at this point while the other foot is on the floor.

Switch legs and repeat steps for best results.

4th Pigeon keeping

Start in a plank position.

Take your left foot off the floor and slide it forward so your knee comes next to your hand. So where your knees and toes fall depends on your flexibility.

Slide your right leg back and keep your hips straight. Lower yourself to the floor and bring your torso down.

Hold the stretch without dropping your chest. Repeat the exercise by switching to the sides.

5. Sitting butterfly stretch

Sit on the floor with your back straight. Your abs should be busy at this point.

Press the soles of your feet against each other and let your knees bend to one side.

As you pull on your heels to come in contact with you, relax your knees and let them come closer to the floor.

Take a deep breath and hold this position for a few seconds.

Repeat the workout.

6th climber

Start in a normal plank position with your hands feet shoulder-width apart.

Your hands should be firmly on the floor and pull your right knee up to your chest on the same side of your body.

Now return to the starting position and repeat this with your left leg.

Repeat the workouts correctly for the best experience.

frequently asked Questions

1. Are these workouts helpful?

Yes. Hip flex training is helpful for all the right reasons. Try them out at home to understand and unravel the benefits.

2. What is the best hip flexor exercise among all of these?

All of them are the best hip flexor workouts for some reason. So, you can try them all for your convenience and see which one suits you best.

3. Do I need a personal trainer for this training?

No. You generally don't need a personal trainer for these workouts. However, if you need it, you can rent one for maximum security and professional performance.

02 Mar
Blog

HIP THRUST: BENEFITS, PROCEDURE, AND MORE

If you are looking for an exercise that will strengthen your glutes and hip muscles, the hip thrust is the best exercise for you. Many people believe that the hip thrust is equivalent to the glute bridge. And it's mostly true, except that during the hip thrust, the back is also in the air, unlike the gluteal bridges where the back is straight on the floor. Another difference is that the hip bumps are aimed more at the hamstrings and less at the quads than at the gluteal bridges.

The hip thrust is one of the most popular and popular exercises for bodybuilders and weightlifters. This is because hip thrusts work the glutes, hamstrings, quads, hip abductors, and core. It also works creatively on your back chain.

Hence, in this article, we're going to discuss hip thrust in depth. We'll first examine the benefits of hip thrust. Then we will take a step-by-step look at how to perform a hip thrust. Also, we're going to see some of the most common mistakes people make, some of the hip thrust variations.

Benefits of Hip Thrust:

There are quite a few benefits to the hip thrust. Let's take a look at some of them:

  1. A safer alternative to barbell squats:

Barbell squats can be difficult for some people due to the weak and painful neck, shoulders, or lower back. This can prevent people from exercising their back chain. Hip thrust offers an easy alternative for these people.

  1. Strengthens the gluteal muscles and enables more flexible hip extensions:

Glutes and hip extensors are a very important part of our body. They even help us with everyday activities like standing, sitting, running, etc., which we take for granted. However, you can make weak glutes and hip extensors dependent on other people for these negligible everyday tasks.

  1. Generates immense strength in the hip area:

People seem to believe that standing exercises like squats, deadlifts, etc. strengthen the glutes and hip extensors. Research has shown, however, that the tension in the hip area cannot be maximal when standing. While in the horizontal position the tension in the hips is maximal. Therefore hip thrusters are an ideal and important exercise.

Step-by-step instructions for hip bumps:

Follow the steps below to perform a hip thrust:

● Place your shoulders (shoulders should be placed so that the bench or box ends directly below your shoulders) on an elevated surface such as a table. B. a box or a bank.

● Your feet should be flat on the floor (feet should be shoulder width apart) and your knees should be bent so your hips are swinging in the air.

● You can rest your elbows on the raised surface and support your neck with your hands. It is important that your chin is tucked towards your chest and that it is not in the air.

● In a stable position, push your hips up until your thighs are parallel to the floor and your legs are at a right angle at your knees.

● Keep your abs and glutes as rigid as possible.

● Stay there for 5 seconds.

● Squeeze your glutes and return to your starting position.

As a beginner, you need to aim for 2 sets of 12 repetitions each. Next, try increasing your sets to 4 and adding in some variations of the hip thrusts (these are explained below).

Common mistakes to watch out for:

No matter how carefully you try to complete an exercise, there are a few hooks in any exercise that you need to look out for in order to perfect the exercise. Similarly, we have some of these bugs for hip bumps as well. Let's examine each and every one of them to avoid injury:

  1. Improper foot positioning:

Your foot position can play an important role in this exercise, as placing them far from your hips will put more stress on your hamstrings. Putting your feet very close to your hips will exercise your quads more. So if you want to train your glutes, you need to find the right position. One way to know this is to check which part of your body you are feeling the stretch and then adjust it accordingly.

  1. Get on your toes:

Some people tend to lift their feet and only balance on their toes. That is very wrong. Hence, you need to focus on just keeping your feet on the ground.

  1. Not reaching the full route:

If you don't feel a slight stretch and pain in your glutes, you may be stretching to the fullest. Hence, there is a need to stretch a little more.

  1. The lower back is slightly curved:

Sometimes your chest may be straight out and your lower back arched (this doesn't allow your back to be parallel to the floor). This can lead to lower back injuries. So try to keep your back straight during this exercise.

  1. Swinging neck:

While you concentrate fully on the hip area, you can neglect your neck positioning. This can cause neck pain and, in some extreme cases, injury. So keep your chin pressed down to your chest throughout the workout.

  1. Fast lifting and lowering:

People tend to do the raising and lowering quickly in this exercise. This can prevent you from achieving your goal and it can also result in a jerk in your back. Hence, it is important that you slowly list and lower your body.

Different variations / modifications of the hip thrust:

Therefore we have given some variations of the hip thrust below:

● gluteal bridge

● Hip thrust from the bench (It's exactly the same exercise, the only difference is that the feet are on the raised surface and the back is straight on the floor.)

● One-leg hip thrust (keep one leg in the air and another firmly on the floor while performing the hip thrust. The knee of both legs should be bent.)

● Hip thrust with:

○ Hip thrust machine (This machine, specially designed for hip thrusts, can make your exercise easier.)

○ dumbbell or weighted bell

Barbell (Place a barbell on your hipbones and perform the hip kicks to keep the barbell in this position.)