Exercise is more and more the focus of bodybuilding programs (I also talk about this in my article on the buttocks), Hip Thrust is a great exercise for anyone looking to gain volume and strength in their buttocks.
What is hip push?
The hip joint looks like a pelvic lift, but its back rests on a bench (which increases the range of motion). You can increase the intensity of the exercise using a loaded barbell, an elastic resistance band, or a combination of both.
In terms of biomechanics, the hip push is an exercise such as hip extension, bent legs and peak contraction, when the muscles are at their shortest size; with constant tension on the hips. This makes the hip joint an ideal exercise for building strength and enlarging the gluteus (formerly gluteus) muscle.
The hip joint has become more and more popular in recent years and there is a lot of research to rate this exercise as one of the most effective buttock exercises.
The hip joint acts on the muscles of the buttocks, hamstrings, adductors and quadriceps. However, the activation of each muscle varies greatly from person to person. For this reason, the recommended approach is to test different options (I’ll give you a list of options right after that) and find the ones that work best for you.
Before using the charges, you should start with a good Master of Weight Hip Rows:
1. Sit back on the bench, shoulder blades on the bench
2. Raise your pelvis by pushing on your heels. 3. Make sure your shins are perpendicular to the ground at the top of the movement
4. The knees should not go inward
5. Do a full extension of the pelvis
6. Keep your chest neutral
7. Keep your chin slightly tucked in and look forward. 8. Take a deep breath and tighten your abs before each repetition
9. Squeeze * your buttocks for a few seconds at the top of the movement
* Squeeze hard
The main equipment required is a stable platform with a height of 30 to 40 cm, ideally. For example, you can use a strength bench or nested steps. If the bench is too high (which is often the case for people with relatively short torso), you can place boards or take a low step towards your feet. Anyway, make sure everything is stable.
To be able to navigate under the loaded panel, you can use large disks so that you can easily get underneath by collapsing it. Otherwise, you can place the discs on the sides so that you can place the plank slightly above the ground.
When using a barbell, consider placing a foam roller (or rolled towel or even carpet). You can use this special foam that is on top. Never use a seat belt.
What are the costs of Hip Thrust?
Once the movement is mastered without load, you can use the loaded barbell. You will start with an empty bar – 10 to 20 kg. Then you will gradually increase by adding loads.
The hip joint is an exercise in which a woman can do heavy lifting compared to other exercises. To give you an idea, a woman lifts hip weights quite quickly, and some women gain 2-3 times their weight.
– Use a stable bench / support, it should not be able to slide. Feel free to stick it against the wall if needed.
– Make sure you have enough soft support if you don’t want to hurt your upper back.
– The most important thing is to be able to squeeze your glutes in the upper part of the movement if the load is too heavy and prevents you from fully lifting , you need to reduce the load.
– Keep your spine in a neutral position to avoid sensing your lower back.
– Put the circlip onto the disc if you load the bar.
Transition to the hip joint
If you’re just starting out, here’s the order you can follow before you can do more advanced hip row variations:
Exercise A: Onsite Basin Survey
Exercise B: Thigh support with body weight
Exercise C: Examining the pelvis on the ground with weights (dumbbells, disc)
Exercise D: Weighted Hip Jerk (Dumbbell, Disc)
Exercise E: Empty Plank Hip Jerk
Exercise F: Bar Loaded Hip Jerk
Thigh Row Options
Many hip push changes can be made. Feel free to check them out and find the ones that work best for you. Here are some of the parameters you can vary in the hip clean:
– Both feet on the ground, one foot on the ground (unilateral).
– Feet position: on the ground or raised.
– Back placement on the bench: standard or American.
– Step between the legs: standard, legs close together or legs apart.
– Resistance: body weight, dumbbell, barbell, elastic on the hip, elastic on knees or chains.
– Tempo: standard, constant tension, isometric, eccentric, dynamic force (fast) …
– Equipment: free bench, guiding cage (forging machine), leg extension machine.
Hip Traction Problem – Advanced
For those who are comfortable with the hip jerk with a loaded barbell and can do at least 10 reps of 40kg, here is a little 30-day program / task to do.