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.
- 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:
- Lean on an elevated surface (can be a bench) with your knees bent and feet flat on the floor.
- Your feet should be about shoulder width apart and the bench should hit just below your shoulder blades.
- Your elbows can rest on the bench.
- 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.
- 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.