Hip thrust is an exercise that mainly trains the gluteus (buttocks), but also the back of the thighs and the lower back. The hip thrust is an essential movement that also occurs in the deadlift. This movement not only improves your butt muscles, but also boosts your jumping power.
Exercise
Hip Thrust
(copy)
Type: Bilateral
Rest: 180s
Equipment: Bank
Tutorial
1
Sit on the floor in front of a weight bench.
2
Position your legs and lie on the weight bench with your upper back. Your legs should be slightly wider than shoulder width and your knees should be above your feet. Hips are bent.
3
Push your hips up until they are fully extended and you are in line from your shoulders to your knees. Tense your buttocks firmly in the top position. Exhale and hold the position briefly.
4
Lower your hips slowly and in a controlled manner until you are in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Tighten your abdominal muscles and keep your back straight throughout the exercise. Shift your weight mainly onto your heels. Concentrate on stretching your hips through the contraction in your butt muscles. Move your head so that your cervical spine is always in line with the rest of your spine. Avoid hyperextending your spine and hunching over. Your bottom remains in the air throughout the exercise and does not touch the floor.
TIP: To make the exercise harder, you can position an additional weight on your pelvis.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
—
Equipment
Bench
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