Hip thrust is an exercise that trains the gluteus (buttocks), the back of the thigh and also 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
Type: Bilateral
Rest: 180s
Equipment: Bank, Multipresse
Tutorial
1
Position a flat bench in the center of the Smith machine. The bench should be slightly behind the bar so that you have enough space. Sit on the floor in front of the bench and position the bar over your pelvis.
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. Move your head so that your cervical spine is always in line with the rest of your spine. Place the foam pad on the bar so that it doesn't press on your pelvic bones. If there is none, use a towel and fold it a few times. Your bottom will stay in the air throughout the exercise and won't touch the floor.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
—
Equipment
Bench
Smith machine
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