🚨 HIP THRUST TUTORIAL
✅ Arguibly the best (or atleast one of the best) exercises for glute development, that really HAS to be included in your program.
🔥 But anyway, let’s get into how to do it properly:
✅ Lay on the side of a bench, making sure it’s not too high, typically. You want it to be at a height where your shoulderblades are ABOVE its height. If your gym has only higher benches, make sure you help yourself get up into position by pushing yourself up with your elbows against the bench, and then get into the required set up.
✅ Your chin stays tucked during the whole exercise, eyes are gazed forward. Most people tend to extend their neck as they come up, but that’s not how you want to do it.
✅ The hip hinge stays just a little bit below the scapulas to avoidhyper-extension, and the shins are roughly perpendicular to the ground (“vertical”). Hips extend with a posteriorly tilted pelvis to increase the ROM of the exercise.
The bar is placed a little forward than the hips to avoid the load being placed directly on the bone. Squeeze yo’ butt at the top but make sure not to extend your back, which stays neutral at maximal contraction.