How To Hip Thrust

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What Is a Hip Thrust with a Barbell?

Lifting your lower back and torso with your knees bent and your upper body resting on a bench is a lower-body strength training exercise known as a barbell hip thrust. The barbell hip thrust activates muscle groups all over your lower body, especially the gluteal muscles, when done correctly.


The Advantages of Barbell Hip Thrusts

There are various advantages to incorporating the barbell hip thrust into your training routine:

Hip thrusts with a barbell strengthen your glutes. The barbell hip thrust is a great glute activation exercise that targets the gluteus maximus and gluteus medius muscles. The barbell hip thrust, unlike other bodyweight workouts like the glute bridge, places more weight on your gluteal muscles.

Hip thrusts with a barbell train your entire lower body. The barbell hip thrust engages muscles throughout your lower body's posterior chain, including the hamstrings, quadriceps, adductors, and erector spinae.

Hip thrusts with a barbell strengthen your hip flexor muscles. A barbell hip thrust strengthens your hip flexors, which are a set of muscles that aid in normal leg movements like walking, sprinting, and other aerobic workouts. Barbell hip thrusts can help you prepare for more advanced hip hinging exercises like the Romanian deadlift by strengthening your hip flexor muscles.

Hip thrusts with a barbell are a versatile exercise. The barbell hip thrust employs a lower-body movement pattern that may be modified for usage with different free weights such as dumbbells and kettlebells. The single-leg hip thrust and the banded hip thrust with a resistance band are two other barbell hip thrust variations.


How to Do a Hip Thrust with a Barbell

Begin by using a barbell with a weight that you can control for 2–3 sets of 6–12 repetitions for the barbell hip thrust. Choose a weight that will allow you to maintain proper form throughout all sets and repetitions.

Parallel a weighted barbell to a bench.

Place your back against the bench and sit on the floor. Roll the barbell over your hips until it settles in the crease between them.

Lift your hips slightly off the ground while keeping your upper back in contact with the bench. You should rest your upper arms against the bench. Rotate your shoulders outward to engage your lats. Your shoulder blades should be in touch with the bench at the bottom. Your weight should be uniformly distributed across your entire foot. To create a stable foot stance, rotate your feet into the floor. Keep your chin tucked throughout the action, as if you were holding an egg beneath your chin. This is where you should start all repeats.

Squeeze your glutes and push your feet into the ground to begin the upward movement.

To reach full hip extension, keep tightening your glutes while pushing your hips toward the ceiling. To keep your ribs down, your core should be engaged, and your pelvis should be somewhat tucked at the top. Your shins should be parallel to the ground.

At the top, pause for 2–3 seconds.

To return to the beginning position, hinge from your hips to begin the downward action. Allow your chest to move in sync with your hips. Keep your chin tucked and your gaze forward. Maintain glute tightness while keeping your core engaged. At the bottom of the action, your torso should form a 45-degree angle with the ground.


How to Exercise Safely to Avoid Injuries

If you have a history of or a pre-existing health condition, talk to your doctor before beginning an exercise program. Proper exercise technique is crucial for maintaining the safety and success of an exercise program, but you may need to modify each activity to attain the best results depending on your unique needs. Select a weight that allows you to maintain complete body control during the workout. When completing any activity, pay close attention to your body and stop immediately if you experience any pain or discomfort.

To see ongoing progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your training plan. Your capacity to fully recuperate from your workouts will ultimately determine your results. Allow for adequate recovery by resting for 24 to 48 hours before training the same muscle groups.

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