Ultimate Guide to Hip Thrusts

Hip thrusts are an effective exercise for targeting the glutes. Here’s a step-by-step guide on how to perform hip thrusts:

Equipment Needed

• A sturdy bench or elevated surface
• Barbell or other weighted resistance (optional)

Step-by-Step Instructions

1. Set Up

• Position yourself with your upper back against a bench or other elevated surface. The height of the bench should allow your shoulder blades to rest comfortably on it.
• Place your feet flat on the ground, shoulder-width apart. Your knees should be bent at a 90-degree angle.

2. Position the Barbell (if using one)

• If you’re using a barbell, position it across your hips. You can use a barbell pad for comfort.

3. Engage Core Muscles

• Brace your core by pulling your navel toward your spine. This helps stabilize your spine during the movement.

4. Initiate the Movement

• Press through your heels and squeeze your glutes to lift your hips toward the ceiling.
• Focus on thrusting your hips upward, creating a straight line from your shoulders to your knees at the top of the movement.

5. Full Extension

• At the top of the movement, your body should form a straight line. Your upper back and shoulders should be supported by the bench, and your thighs should be parallel to the ground.

6. Controlled Descent

• Lower your hips back down toward the ground in a controlled manner. Avoid letting your hips drop too quickly.

7. Repeat

• Perform the desired number of repetitions. Start with a weight that challenges you but allows for proper form. As you become more comfortable with the movement, you can gradually increase the weight.

Tips:

• Ensure that your feet are positioned in a way that feels comfortable and stable.
• Keep your chin tucked and maintain a neutral spine throughout the movement.
• Avoid overarching your lower back at the top of the thrust. Focus on using your glutes to lift, rather than arching your back excessively.

Common Mistakes to Avoid:

• Allowing the knees to collapse inward.
• Arching the lower back excessively.
• Not fully extending the hips at the top of the movement.

As with any exercise, it’s important to start with a proper warm-up and choose a weight that allows you to maintain good form. If you’re unsure about your technique, consider seeking guidance from a fitness professional.