Hip Thrust

What is Hip Thrust:

The Hip Thrust is a glute-focused, compound lower-body exercise that emphasizes hip extension strength. Performed with the upper back supported on a bench and a barbell across the hips, the lifter drives through the heels to elevate the hips and squeeze the glutes at the top. It targets the gluteus maximus more directly than squats or deadlifts, making it ideal for hypertrophy, power development, and improving hip drive for athletic performance.

Key Benefits:

  • Size and Strength: Targets the glutes and hamstrings, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances hip, knee, and ankle stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves hip extension strength and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Kettlebell Swing: Explosive hip hinge using a kettlebell; builds power and conditioning while primarily targeting glutes.
  • Standing Good Morning: Barbell hip hinge performed standing; emphasizes hip adductors while reinforcing posterior chain mechanics.
  • Seated Good Morning: Modified good morning from a seated position; isolates hip adductors and lower back with reduced knee involvement.
  • Conventional Deadlift: Barbell lift from floor to standing; targets glutes and reinforces full-body tension and coordination.
  • Sumo Deadlift: Wide-stance deadlift emphasizing hip adductors; reduces range of motion and stresses inner thighs.
  • Romanian Deadlift: Barbell hinge lowering to mid-shin with minimal knee bend; strengthens glutes and hamstrings.
  • Landmine Romanian Deadlift: RDL variant using landmine attachment; glute-focused with a more vertical pulling path.
  • Stiff-Legged Deadlift: Deadlift with straight legs to maximize hamstring stretch; isolates posterior chain with minimal knee flexion.
  • Deficit Deadlift: Deadlift performed from an elevated platform; increases range of motion to deepen glute engagement.
  • Trap Bar Deadlift: Neutral-grip deadlift using a trap bar; targets glutes while reducing shear forces on the spine.

How to perform Hip Thrusts:

  • Starting Position: Sit on the floor with your upper back resting against a sturdy bench. Roll a barbell over your legs until it sits above your hips. Bend your knees and place your feet flat, shoulder-width apart. Brace your core and tuck your chin slightly.
  • Execution: Drive through your heels to lift your hips toward the ceiling, keeping your back rigid and torso neutral. Squeeze your glutes forcefully at the top, ensuring your hips are fully extended without overarching your lower back. Lower slowly back to the starting position under control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position before descending.
  • Exhale: Exhale near the top of the ascent or after returning to the starting position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Foot Placement & Setup: Keep your feet flat and roughly shoulder-width apart. Position them so your knees form a 90-degree angle at the top of the lift. Feet too far forward or too close will compromise performance and comfort.
  • Full Hip Extension: Drive your hips upward until they’re fully extended. At the top, squeeze your glutes while maintaining a neutral spine—don’t overextend your lower back or flare your ribs.
  • Neck & Head Position: Keep your chin tucked slightly to help maintain spinal alignment. Avoid throwing your head back or arching your neck to prevent cervical strain.
  • Barbell Comfort & Stability: Use a thick bar pad or folded mat across your hips when using weights. Keep your upper back firmly planted against the bench with shoulder blades retracted to stabilize your torso.
  • Controlled Descent: Don’t drop too fast; lower your hips with control.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight