HIP THRUSTS TO BUILD THE GLUTES

Hi guys! Today, let’s deep-dive into one of the fitness world’s favorite exercises – the hip thrust. I’m Mai-Linh Dovan, certified athletic therapist, joined by Coach Rick Simanella, certified strength and conditioning specialist. We’re here to uncover the nuances of hip thrusts, address common mistakes, and guide you on perfecting this powerful movement.

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Common Mistakes in Hip Thrusts: Unveiling the Pitfalls

Hip thrusts may seem straightforward, but they often get butchered. We’ve all heard about them, thanks to Bret Contreras, but are you doing them right? In this video, we’ll shed light on the prevalent mistakes to ensure you maximize the benefits of hip thrusts.

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Overextending the Lumbar Spine: A Risky Move

One of the most common errors is overextending the lumbar spine. Instead of focusing on hip extension, some individuals mistakenly hyperextend the lower back, shifting tension away from the glutes. We emphasize the importance of maintaining a rigid lever from the head to the hips, allowing the hips to do the work. This not only optimizes the movement but also reduces the risk associated with moving heavy weights with improper form.

Posterior Pelvic Tilt: Finding the Balance

While a posterior pelvic tilt can enhance glute contraction, it introduces shearing forces on the spine during hip thrusts. Our recommendation is to maintain a neutral spine, emphasizing foot drive to engage the glutes without compromising lumbar safety. This approach strikes a balance between effective muscle activation and spine protection.

Head Position: The Cervical Spine Factor

Keeping the head glued to the bench may seem like a stable position, but it can lead to unwanted cervical spine extension. To avoid unnecessary stress on the vertebrae, we suggest maintaining a natural head position. This ensures that the torso moves cohesively with the head, preventing undue strain on the neck.

Foot Placement: The Whole-Foot Connection

A debate often arises – should you push through your feet or heels during hip thrusts? The answer lies in context. While pushing through the heels may isolate hip extension, we argue for the whole-foot connection. The fascial link between the feet and glutes is crucial, and utilizing the entire foot optimizes hip thrusts for functional carry over into other movements.

Hip Thrusts: Not Just for Instagram Booty Goals

Contrary to popular belief, hip thrusts aren’t exclusive to Instagram booty workouts. Yes, they’re fantastic for sculpting glutes, but when done right, they’re equally beneficial for everyone, including guys aiming for strong glutes. The key is to correct common mistakes, ensuring that this exercise becomes a powerful asset in building strength and enhancing overall fitness.

Remember, lifting heavy with proper technique is the ultimate advantage for building strong glutes. So, don’t shy away from loading up the barbell once your form is on point.

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