If you’re looking for ways to work your glutes, there’s nothing better than the hip thrust. The hip thrust uniquely targets your glutes and helps build size and strength. The hip thrust or glute bridge is a strength exercise that targets the gluteal muscles. It involves lying on your back with your feet flat on the ground and lifting your hips up toward the ceiling, using your glutes to power the movement.
Health Shots caught up with Vanitha Ashok, fitness trainer and Fit India ambassador, who tells us effective ways to add a hamstring boost to our fitness routine. He also details the different variations of hip thrusts as well as common mistakes.
How to add hip flexors to your routine?
- If you’re looking for ways to strengthen your glutes, hip thrusts are a great way to do it. You can start with just your body weight and add weights and variations later. “Start with fewer reps and sets. For example, you can start with 2 sets of 8 reps and gradually build it up,” he says.
How to do a hamstring correctly?
- Use a yoga mat or towel to cushion your back
- Lie on a yoga mat with your upper back and shoulders pressed into the fat, feet hip-width apart, flat on the ground and knees bent
- Engage your glutes and lift your hips toward the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back to the starting position, keeping your glutes engaged throughout the movement
- Repeat this movement
As you progress, you can increase the weight or repetitions to challenge your glutes even more. But there are some things to remember. “It’s very important to warm up before starting any exercise. You can also consult a certified personal trainer or health practitioner if you want to get clarity on possible injuries,” says Ashok.
Read also: Glute training at home. 5 Gym Alternatives to Tone Your Butt
What are the most common hamstring press mistakes?
Here are some of the most common mistakes when doing hip thrusts.
1. Arching the back
Keep your spine in a neutral position and avoid arching your back during the movement.
2. Don’t strain your gums
Focus on squeezing your glutes at the top of the movement to make sure you’re targeting the right muscles.
3. Lifting too high
Avoid lifting your hips too high, as this can put extra strain on your lower back.
4. Using the lower back
Make sure you use your glutes to lift your hips rather than relying on your lower back.
5. Not using enough weight
You need to challenge your muscles with enough weight to see results. Gradually increase the weight as you get stronger.
6. Letting your knees collapse
Keep your knees in line with your legs throughout the movement to prevent injury.
7. Not breathing properly
Exhale as you lift your hips and inhale as you bring them back down. This will help you maintain proper form and engage your core.
Is it possible to add weights for hip thrusts?
If you’re wondering how you can make your hip thrusts more effective, it’s important to note that weights can be added. “It’s a good idea to add weights. This will increase resistance and tone the glutes. This can be done using a barbell, dumbbells or resistance bands. It’s important to start with lighter weights and gradually increase the weight as you get stronger and more comfortable with the exercise,” explains Ashok.
7 variations of hip kicks
Experimenting with different options will help keep the routine more engaging. Ashok tells us the different ways to do the hip thrust.
1. Single leg hip thrusts
This variation involves a hip thrust with one leg off the ground, which increases glute activation and makes balance and stability more difficult.
2. Contact hip thrusts
Adding a resistance band around the hips or above the knees can increase tension and glute activation.
3. Barbell hip thrusts
Using a barbell across your shoulders can add significant resistance and challenge to the exercise.
4. Raised hip thrusts
Elevating your legs on a bench or step can increase range of motion and glute activation.
5. Weighted hip thrusts
Adding weight to the exercise with dumbbells, kettlebells, or a barbell can increase resistance and further challenge the glutes.
6. Frog pumps
This variation involves lying on your back with your feet together and knees to your sides, then raising and lowering your hips to target the glutes and inner thighs.
7. Glute bridge march
This variation involves lifting one leg at a time while holding a bridge position, which increases glute activation and makes stability more difficult.
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