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.
All you need for this exercise is a long fitness band
Exercise
Hip Thrust
Aufrecht, kneeling
Type: Bilateral
Rest: 180s
Equipment: Fitnessband lang
Tutorial
1
Attach a long fitness band to a table leg. Wrap the fitness band around your waist and kneel on the floor in front of the table. Make sure that you kneel far enough away from the table so that the fitness band is already slightly under tension.
2
Knees are on the floor and hips are bent. This is your starting position
3
Push your hips forward until they are fully extended and you are in a line from your shoulders to your knees. Tense your buttocks firmly in the foremost position. Breathe out and hold the position briefly.
4
Slowly move your hips backwards 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. 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.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
—
Equipment
Resistance band long
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