Skip to content
Skip to content
Menu
  • Body-building
    • Bodybuilding, Athletic Strength
    • 4 Bodybuilding Techniques
    • Increasing arms
    • Diet for bodybuilding
    • 10 Mistakes Not to Make
  • Advice
    • Top 5 Starbucks
    • Motivation
    • How to diet properly
  • Workouts
    • Transforming your body
  • Health
    • Impact of the menstrual cycle
    • Top 8 reasons for hunger
  • sport
hip thrust avec barre

The Complete Exercise Guide – Hip Joint

By William on June 18, 2020April 10, 2021

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.

Muscle clicked

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.

Basic technique

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

Hardware

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?

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.

Safety Tips

– 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

glute-bridges

Exercise B: Thigh support with body weight

hip thrust au poids du corps

Exercise C: Examining the pelvis on the ground with weights (dumbbells, disc)

releve-bassin-avec-poids

Exercise D: Weighted Hip Jerk (Dumbbell, Disc)

hip thrust avec poids

Exercise E: Empty Plank Hip Jerk

hip thrust barre vide

Exercise F: Bar Loaded Hip Jerk

hip thrust avec barre

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.

Post navigation

How quickly will I get results?
All methods and tools for recovery

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts

  • Choosing Sports Nutrition
  • HOW DOES EXERCISE AFFECT THE IMMUNE SYSTEM?
  • What’s the right way to eat while working out?
  • Benefits and harms of daily exercise
  • Engage in physical activity safely

Archives

  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020

Categories

  • Advice
  • Body-building
  • Health
  • sport
  • Workouts
©2022 Copyright