The benefits of hip pressure go beyond building strong glutes. They are soft on the spine and can be changed for all levels of fitness.
If you want to prepare your glutes, hip thrust (HT) is the best exercise you can do.
It makes the gluteal muscles work harder than any other exercise, is easier to do, relieves potential pressure on the lower back, and works for athletes of all strength levels and ages. Seriously, what would you not like?
Consider this our rosary for HT magic. Also an introduction to how to exercise to get the most out of hip pressure.
How to Balance Your Gluthes Threshold
EP Certified Weightlifting Sports Performance Trainer, CPT, Certified Personal Trainer, Jason Pak Emphasizes Maximus. ” And co-owner of Logra Fitness Boston. (Gluteus Maksym’s bit and the body’s biggest muscle, for that matter.)
“For the development of gluts it loads a very efficient workout because the body horizontal force, unlike the low exercises the body, Such as body squats, deadlifts, and lunges, which use vertical force, “explains Pak. Horizontal force puts constant resistance (also called tension) on your hips, while during vertical strength exercises, the tension comes and goes depending on where you are moving.
Research confirms this. For example, a December 2015 study published in the Journal of Applied Biomechanics found that hip pressure with barbells activates the gluteus maximus and hamstring (the largest hamstring muscle) more than the back squat. ۔ According to a March 2018 study in the Journal of Strength and Conditioning Research, when comparing barbells and hex deadlifts with hip force, HT provided maximum glute maximization activation.
But it’s not just the horizontal force that makes HT a big glute movement. The lock position on top of the push is an excellent position for building muscle. Pak says the reason is that the gills work harder to grow fully.
for the 3 other benefits of hip pressure
Wait, but that’s not all. HT has some other benefits for them.
They are great for all levels of fitness
Push-ups may seem like something only an experienced weightlifter can do, but one of the benefits of hip thrusts is that they are beneficial to athletes of all levels, says CPT Staff. Compared to deadlifts and squats, he says, HT requires less core stability, spinal extension strength, balance, and coordination.
This is also one of the reasons why movement really hits the glutes – you don’t have to pay attention to basic stability or other small technical details to exercise. The worst part of the job goes straight to your throat.
And you can adjust the workout to your current strength and comfort level. Try to exercise with dumbbells instead of barbells to practice your form. Or use a light bar. Your hips are the largest and strongest joints in your entire body, and the force separates them. So you may wonder how strong you are already.
To continue hip exercise, just add weight, slow down, or add a break at the top.
They are soft on the spine
and back squats are the best exercises for the glutes. But they put some strain on the spine. “This increases the risk of abdominal hernias, disc injuries, loss, and many other possible injuries,” Schroeder said.
Pak says the elderly and people with low back pain may find HT to be a great way to train the lower body while reducing the pressure and strain on the lower back. In addition, strengthening your glutes and hips usually puts pressure on your lower back, so this can help reduce pain in that area.
They have a lot of variations
and deserve a waist push every week. But, thankfully, that doesn’t mean you have to move on in your gluteal exercise for weeks, months, or even years. Instead, you can switch from one hip thrust to another.
While each trains the gluteal muscles, each has its own unique set of hip thrust benefits. For example, doing HT with a mini band around the thighs, just above the knees, hits the middle glottis in the upper part of the hips. One leg push (usually performed with a dumbbell) creates a one-sided force and does your basic work.
Once you have mastered the basic movement, select the change that suits your current training needs and goals.
How to do hip thrusts
Here, Pak shows you how to do the exercise properly. To get the most out of hip pressure, follow their lead.
barbell hip push
- Sit on the floor with your middle waist (middle to lower shoulder blades) on the edge of abench or box.
- Keep your feet hip-width apart on the floor. Your feet can be slightly bent, depending on what is comfortable for you.
- Place a type of pad (towel, stubborn sponge, Hampton thick pad, Eric’s pad) on your back.
- Rotate the bar in the hip crease on the top of the pad. Once you’re ready, you can ask someone to help with the bar position.
- Keeping your head straight forward and backward, squeeze your glutes and press your heels to lift your hips and weight toward the ceiling.
- Close your hips at the top of the movement by fully extending your hips and tightening your glutes as you place your legs between your legs. The shins should be vertical, the knees should be neutral or slightly bent externally, and the shins should be vertical.
- Pause Then, keeping your back flat, slowly lower your hips to return to the starting position.