To do a hip thrust effectively, focus on proper form and controlled movement. Here's how:
Setup
- 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.
- Weight Placement: If using a barbell, position it across your hips. Use a pad for comfort.
- 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
- Starting Position: Begin with your core engaged, chin tucked and your weight resting on your shoulders.
- 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.
- 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.
- 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. |