So, Hello and welcome back Guy’s. Today’s we are going to discuss a very important Exercise topic that is Hip Thrust.It’s benefits, How to do Correct Sumo Squats and The most important Some Common Mistakes that made by peoples.
The hip thrust, or hip thruster, has gained widespread popularity over the years. The move is a variation of a glute bridge, but this exercise can be performe with the help of barbell and lifting the body off the floor. It targets to your gluteal muscles better than many other lower body movements.
Hip thruster is an effective for improving your hip extension by engaging the Glutes muscle and hamstring.Your hips expand when they move from a flexed position (where the hips are below or behind the shoulders and knees) to a fully extended position where the hips, shoulders, and knees line up.
Benefits Of Hip Thrust
There are some reasons why the hip thrust exercise becoming an essential Exercise for leg day at the gym.
Hip Thrust Help To Generates More Power
Hip extensors are most important muscles for activities of day to day life such as walking, standing or climbing stairs. But these muscles are also important for generating power for peak athletic performance. Athletes who want to build their muscle in the hip area often look to standing exercises such as weighted squats, lunges, or deadlifts.
But research has indicated that when you do barbell strength exercises, there is less stress on the hip extensors as the exercise nears lockout and the hips reach a neutral position (standing). In a hip thruster, you are in a horizontal position, which allows you to maintain maximum tension on the hip muscles through your full range of motion.
Safer Squat Alternative for Some
While you performing a barbell squats are effective to build your lower body strength, some people cannot safely or comfortably hold a barbell on the upper back. For example, those people who has suffering with these shoulder, neck or lower back problems may find the weighted barbell squat too challenging. The hip thruster (or one of its modifications) allows you to strengthen the glutes without loading the upper body.
How To Do Hip Thrust
If no bench is available and your gym doesn’t have a thruster, you can use an exercise step with 4 or 5 risers. After the bench is set up, you’ll want to load the bar with weights according to your strength. Always secure weight plates with barbell collars.
- Begin sitting on the floor, knees bent, feet slightly wider than hip distance apart. The toes may be turned out slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.
- Keep the weight bar across the hips.
- Squeeze your glutes and press the bar straight up until the hips are in line with your shoulders and knees. Use bench support on your mid-shoulder area. Keep core tight and chin down, keeping your focus just below your body (a few inches above the bar).
Some Common Mistakes
There are some common mistakes to avoid when performing a hip thruster. Mistakes can lead to less effective results and potentially neck or back problems.
1: Lazy Neck
Your focus is very important while performing the hip thrust exercise. The upper back (around the lower shoulder blade area) is supported by the weight bench, but the neck and head are not. It is therefore possible to lower the head back and look at the ceiling while raising the hips. But it may encourage broadening through the spine.
Instead, keep the chin tucked in toward the chest while lifting the hips in extension. This helps to engage the core and prevents you from lowering the torso and moving through the spine.
It can be helpful to do this movement in front of a mirror. You can then focus your attention on your body and your appearance in the mirror, which will help you keep the chin in place. If there is no mirror, look down at the body with the focus a few inches above the bar.
Wrong Foot Placement
Many trainers will tell their athletes that they can find a foot position that feels most comfortable for them. However, the placement of your feet can affect to active different muscles are during the hip thrust exercise. Making the legs wider or narrower isn’t likely to make a big difference, but moving the feet further away or closer to the body can change how this exercise feels.
If you feel that your quadriceps muscles (front of the thigh) are working too hard, your feet may be too close to your hips. Moving them further away from the body will help transfer the workload to the hamstrings and glutes. Taking them too far will shorten the glutes and stress the hamstrings.