🍑 HIP THRUST TIPS: SHOULDERS IN LINE WITH THE PELVIS
✅ I’m created this post after noticing this very common mistake amongst hip-thrusters! –
It’s very important to start the exercise in the correct manner, especially as the weight increases, in order to decrease the chances of getting injured but also be able to develop the booty of your dreams.
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✅ A slight posterior tilt and the correct bracing/breathing, is extremely important when performing the hip thrusts: both at the bottom/start and at the top/end of the exercise.
🔥 “Keep your shoulders in line with the pelvis!”
The benefits of a slight posteriorly tilted pelvis prevents lumbar hyper extension, increasing glute activation and decreasing the chances of injury.
🔥 How to do it?
“As your hips extend and start to reach the top of the movement, think of bringing your pubic bone closer to your ribcage via gluteal contraction.”
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🔥 Barbell hip thrust
✅ Exercise details
- Target muscle: Gluteus Maximus
- Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
- Dynamic stabilizers: Hamstrings
- Mechanics: Isolation
- Force: Push
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✅ Starting position
- Place a loaded barbell next to, and parallel to, a bench.
- Slide your legs under the barbell and sit on the floor with your back against the side of a bench. The barbell should be over your hips.
- Grasp the barbell at each side.
- Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.
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✅ Execution
- Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.
- Hold for a count of two and squeeze your glutes.
- Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor.
- Repeat.
