Perfect Your Hip Thrust

The Hip Thrust is without doubt one of the best lifts for building and strengthening the Glutes. But like anything, if not performed correctly, you may not be recruiting the right muscles and setting yourself up for injury.

Here are 6 tips to perfect your Thrust:

1. Maintain a neutral spine throughout the movement by keeping your chin to your chest and eyes looking down the body at the bar. NOT up at the ceiling.

2. Keep your heels firmly on the floor and drive through them as you lift the bar. This shifts focus away from the quadriceps and into the glutes and hamstrings.

3. Slightly tilt your pelvis up towards the ceiling and keep your lower abs engaged. Don’t let the ribs flare. This prevents lumbar hyperextension which can cause back pain.

4. Keep your knees out to increase glute activation and protect your knees. I find using a band placed around your legs just below the knees is great for encouraging this.

5. Position your feet so that vertical shins are achieved at the top of the movement for best glute recruitment. If the feet are too close to your butt, it shifts focus to the quads. If they are too far away, this will recruit more hamstrings.

6. Make sure you achieve FULL hip extension as this is where the magic happens! Maximal glute activation is achieved at the highest point in the movement. Squeeze your Glutes HARD to prevent bouncing. If full extension cannot be achieved, lower the weight. Quality over quantity.

Happy thrusting!

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HIP THRUST TECHNIQUE🏋🏼‍♀️ – The Hip Thrust is without doubt one of THEEE best lifts for building and strengthening the Glutes🍑 But like anything, if not performed correctly, you may not be recruiting the right muscles and setting yourself up for injury🤕 – Here are 6 tips to perfect your Thrust👌🏼 – 1. Maintain a neutral spine throughout the movement by keeping your chin to your chest and eyes looking down the body at the bar. NOT up at the ceiling. – 2. Keep your heels firmly on the floor and drive through them as you lift the bar. This shifts focus away from the quadriceps and into the glutes and hamstrings. – 3. Slightly tilt your pelvis up towards the ceiling and keep your lower abs engaged. Don’t let the ribs flare. This prevents lumbar hyperextension which can cause back pain. – 4. Keep your knees out to increase glute activation and protect your knees. I find using a band placed around your legs just below the knees is great for encouraging this. – 5. Position your feet so that vertical shins are achieved at the top of the movement for best glute recruitment. If the feet are too close to your butt, it shifts focus to the quads. If they are too far away, this will recruit more hamstrings. – 6. Make sure you achieve FULL hip extension as this is where the magic happens! Maximal glute activation is achieved at the highest point in the movement. Squeeze your Glutes HARD to prevent bouncing. If full extension cannot be achieved, lower the weight. Quality over quantity ya dig👌🏼 – Happy thrusting!🍑🏋🏼‍♀️ #makeithappen – Stay up to date on my latest blog posts, weekly workouts, recipes and more when you sign up to my TRIBE newsletter💕 www.iamanna.com.au

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