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. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Position your left leg and lie on the bed with your upper back. Your left knee should be over your left foot. Place your right leg straight on the floor. Hips are bent.
3
Push your hips up with your left leg until they are fully extended and you are in a line from your shoulders to your knees. Your right leg remains straight and goes up with you. Your right thigh is parallel to the top position next to your left thigh and your bottom is tight. 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 with the left side first and continue with the right side after a 60-second break.
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. Make sure that you do not work with your other leg. 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
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Equipment
Body weight
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