Guide to Perfecting Hip Thrusts for Powerful Glutes
Hip thrusts, a versatile exercise that has gained popularity for improving athletic performance, target the glutes, hamstrings, quads, core, and hip adductors. This backmarket exercise can lead to higher jumps, faster sprints, greater glute and mid-thigh strength, and better agility.
To perform a hip thrust, start by resting the upper back on a sturdy bench or box, with knees bent, feet flat on the floor, and the bench hitting just below the shoulder blades. The barbell for hip thrusts should sit on the crease of the hips, with hands on either side for stabilization. The exercise involves pressing through the heels until the thighs are parallel with the floor, squeezing the glutes at the top of the move, and then slowly returning to the starting position.
For those looking to add weight to their hip thrusts, a dumbbell or weight plate can be held on the hip bones, or a barbell with or without plates can be used. For an even greater challenge, a resistance band can be added to a standard hip thrust for more resistance. A higher bench or couch provides a greater range of motion than a standard hip thrust.
In a 2019 review of studies, researchers found that hip thrusts with barbells significantly improved study participants' short sprint time and led to greater activation of the hip extensors than other exercises. This is because hip thrusts specifically target and strengthen the gluteal muscles, which are crucial for explosive hip extension and sprint performance.
To perfect hip thrust form, it is important to complete the full range of motion, avoid putting feet too far forward, keep the back neutral, and not come up onto the toes. For beginners, it is recommended to start with fewer reps and gradually work up to 20. To cushion the hips during hip thrusts, weight pads or a rolled-up yoga mat or towel can be used.
Hip thrusts can also help reduce the risk of knee pain, lower back pain, and various injuries by stabilizing the core, pelvis, and lower body. A Smith machine can be used for hip thrusts with a barbell or resistance band.
In conclusion, hip thrusts are a powerful exercise that can help athletes achieve their goals. Whether you're looking to improve your sprint times, jump higher, or simply strengthen your glutes, hip thrusts are a great addition to any workout routine. So, why not give them a try? Your athletic gains could be just a few hip thrusts away!
