HIP THRUST: WHY IT'S EFFECTIVE AND WHY YOU SHOULD START DOING THEM.
HIP THRUST'S BENEFITS AND EFFECTIVE WAY TO START DOING THEM!.
There are four leg exercises that help strengthen the legs. These four exercises is something every athlete should do. What are these four exercises? They are squats,dead-lifts,foot elevated split squats and lastly hip thrust.
Hip thrust exercises are beneficial and needful for every athlete to carry out,especially if you want their glutes muscles to be strengthened. Why should we care about strengthening our glutes? Its simple.
Glutes are one of the most powerful muscles in the body,they help in extension of hip and extension of legs behind the body-usually what gymnast do.
For you to become more athletic,stronger,able and never fragile then you should work on performing your hip thrust exercise at least 4 times a week,if you want more results then you can make this exercise a daily one.
Hip trust basically does not need any equipment,but if you choose to intensify them and produce more work out challenges then you can try out the hip trust with lift legs or the hip trust using barbells.
1. Basic Hip Thrust.
Target : Glutes, Hips And Legs
2. Hip Thrust With Leg Lifts.
Target: Legs,Butt,Glutes And Hips.
3. Hip Thrust With Barbells.
Shop Through links
Cynthia Rowley Women's 0.5mm HiWaist Bikini Bottom - 8137642 • Cynthia Rowley • $59.85 There are four leg exercises that help strengthen the legs. These four exercises is something every athlete should do. What are these four exercises? They are squats,dead-lifts,foot elevated split squats and lastly hip thrust.
Hip thrust exercises are beneficial and needful for every athlete to carry out,especially if you want their glutes muscles to be strengthened. Why should we care about strengthening our glutes? Its simple.
Glutes are one of the most powerful muscles in the body,they help in extension of hip and extension of legs behind the body-usually what gymnast do.
For you to become more athletic,stronger,able and never fragile then you should work on performing your hip thrust exercise at least 4 times a week,if you want more results then you can make this exercise a daily one.
Hip trust basically does not need any equipment,but if you choose to intensify them and produce more work out challenges then you can try out the hip trust with lift legs or the hip trust using barbells.
1. Basic Hip Thrust.
Target : Glutes, Hips And Legs
- Lie down flat on an exercise mat,place both arms flat beside you on both sides.
- Flex your knees upwards and forward towards your hip so that your hip makes a 90 degree angle with your thighs.
- With hands placed beside you and upper torso straight gently and slowly lift your hips upwards towards the ceiling/sky.
- Ensure that your legs dont move while lifting hips upwards.
- In the same manner gently lower the hips downwards in until your back at the starting position.
- Repeat this 10 more times.
2. Hip Thrust With Leg Lifts.
Target: Legs,Butt,Glutes And Hips.
- Maintain a supine position-lying down on back,with face looking upwards facing upwards.
- lift the right leg upwards with your left leg flexed at 90 degree to the hips. remember to keep your upper body straight.
- with legs in proper position lift the hips as high as possible and stretch extend knees forward like you are trying to reach something with your leg.
- then lower hips gently back to the floor.
- Repeat this for 12 more times.
3. Hip Thrust With Barbells.
In this hip thrust what you need a airex pad bench that is about 16 inches and a barbell.
Targets: Glutes,butts,arms,hips and thighs.
- Place the bench firmly on the ground,assume a sitting position just in front of the bench such that your back touches the bench.
- Place the barbells-which we advice shouldn't be a light one, above your directly on your upper thigh and below your crotch.
- Flex your knees upwards so that they make a 90 degree straight angle with your feet.
- Place feet firmly and keep your head neutral once you are in good positions.
- Lift the bars gently while lifting your hips,keeping rib cage lowered and glutes engaged.
- slowly lower your hips back down and repeat it over again.
- Repeat this for 10 more rounds.
COMMON MISTAKES MADE:
- Do not place your legs far from you that will cause you to strain you backs and when that happens you can suffer the obvious!!.
- Hyper-extending the lower back instead of keeping a neutral spine.
- Placing the barbells too close to the neck or back.
- Not thrusting hip upwards
Shop Through links
Varley Oak fleece leggings • $100
Free People Flashdance Crop Top 8147011 • Free People • $29.99–38
Women's FILA SPORT® Contrast Panel Running Capri Leggings • $27.99
Heroine Sport Exerciser Pants • $87.50
Lucas Hugh - Core Performance Stretch Sports Bra - Black • Lucas Hugh • $145
Women's Hpe Combat Leggings • $120
Women's Hpe Snake Curve Capris • $115
Speedo Women's 4Way Stretch Female Boardshort - 7535824 • Speedo • $28.90
Balance Collection Printed Cuffed Fleece Joggers 8138913 • $22.95
THE UPSIDE Trainer low-rise performance shorts • The Upside • $64
Bodyism - Lisa Stretch-jersey Wrap Sports Bra - Black • $135
Juniors' SO® Colorblock Track Shorts • $7.20
Juniors' Marvel Hero Elite Spider-Man Pieced Capri Leggings by Her Universe • $20.99
0 comments