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How to do a hip thrust?

Published in Exercise Technique 2 mins read

To do a hip thrust effectively, focus on proper form and controlled movement. Here's how:

Setup

  1. Positioning: Sit on the floor with your back against a bench or stable platform. Your shoulder blades should be near the edge of the bench.
  2. Weight Placement: If using a barbell, position it across your hips. Use a pad for comfort.
  3. Foot Placement: Plant your feet flat on the floor, about hip-width apart. Your knees should be bent at roughly a 90-degree angle at the bottom of the movement.

Execution

  1. Starting Position: Begin with your core engaged, chin tucked and your weight resting on your shoulders.
  2. Lifting Phase: Drive your hips upwards by squeezing your glutes. According to a YouTube video (0:00-0:36), this is primarily a hip movement.
  3. Top Position: At the peak of the movement, your body should form a straight line from your shoulders to your knees. Make sure you squeeze your glutes at the top.
  4. Controlled Descent: Slowly lower your hips back to the starting position. Maintain control throughout the movement.

Key Points

  • Core Engagement: Keep your core tight throughout the entire exercise to maintain stability and protect your lower back.
  • Chin Position: Tuck your chin to maintain a neutral spine.
  • Glute Squeeze: Focus on squeezing your glutes at the top of each rep.
  • Full Range of Motion: Ensure you are using a full range of motion by lowering your hips completely and pushing them back up to full extension.
  • Controlled Movement: Avoid jerky or fast movements. Focus on controlled, smooth motions.
Aspect Description
Starting Position Back against bench, weight on hips, feet planted, knees bent, core engaged.
Lifting Phase Drive hips up by squeezing glutes.
Top Position Body forms straight line from shoulders to knees, glutes fully contracted.
Descent Lower hips slowly back to start.
Key Focuses Core tight, chin tucked, glute squeeze, full range of motion, controlled movement.