Fitness
Its a #FitTok fave.
If youre looking to strengthen your glutes, dont sleep on barbell hip thrusts.
Hip thrusts are also great for your hip extensors, which are responsible forextending the hip joint.
According to Sabat, stronger hip flexors will help you out when youre running, jumping, and squatting.
Heres how to do thecompound strength trainingmove, as well as how to modify it, according to trainers.
You should be able to complete the reps with a challenging yet manageable level of effort, Sabat says.
Sit on the ground with your back against a bench, Swiss ball, or box.
Rest your shoulder blades against the edge of the bench.
Position a barbell across your hips.
Use a barbell pad or a towel over your hips if needed to make it more comfortable.
Bend your knees.
Position your feet flat on the floor, shoulder-width apart.
Your shins will be vertical.
Engage your core and squeeze your glutes.
Push into your heels to lift your hips off the ground.
Keep your upper back and shoulders against the bench.
Lift until your thighs and torso are in a straight line and your knees are bent 90 degrees.
Squeeze your glutes briefly at the top of the movement, then slowly lower your hips back down.
Beginners should aim for 8 to 10 reps.
The beauty of this move is it works and keeping it simple always works, she says.
To make the move more challenging, add weight and/or slip a resistance band just above your knees.
Sabat also suggests elevating your feet by resting them on another surface, like a bench or step.
This will increase the range of motion for your hips and make the move a lot tougher.
Sabat says to avoid arching or rounding your lower back as that can strain your muscles.
It also isnt necessary to thrust too high.
While you do want to fully extend your hips, have a go at avoid hyper-extending.
check that your knees dont collapse inward.
Keep your knees in line with your toes throughout the exercise, Sabat says.
Avoid allowing them to cave inward as it can lead to poor alignment and potential knee issues.
If your feet are out too far youll end up activating your hamstrings, Wilking says.
Keep your feet under your knees and the barbell over your glutes, and you should be good.
Also, be sure to resist the urge to power through with excessive momentum.
Studies referenced:
Brazil, A.
A comprehensive biomechanical analysis of the barbell hip thrust.
Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review.
J Sports Sci Med.
PMID: 31191088; PMCID: PMC6544005.
