Among the goals that we can set ourselves when we go to the gym to stay in shape, one of the ones that causes the most obsessions among people is to have lifted, strong and firm buttocks. Sitting all day working or not maintaining a good diet can cause our buttocks to acquire fat and become droopy and shapeless. Through an active lifestyle and a series of periodic exercises, it is possible to lift and reduce the fat in our buttocks. The activity that has become most popular for this has long been squats. However, there is a much more effective exercise with which you can see results in a short time: the hip thrust.
That is why, in this new article, we are going to tell you everything you need to know about how to do a barbell hip thrust, which muscles are involved and what mistakes you should avoid so as not to injure yourself doing it.
Table Of Content
1. How to do a barbell hip thrust step by step
2. Muscles involved in the barbell hip thrust
3. Mistakes when doing barbell hip thrust
How to do a barbell hip thrust step by step
To do this exercise, we will need a bench or surface where we will support our upper back. In addition, we will need a mat to place under the bench to support us when going down and a bar with weights on the sides with the resistance with which we feel better. With all this, we are ready to start doing the hip thrust exercise With Mind Pump TV:
- We place the bench against a wall so that it does not move.
- We sit in front of the bench supported on the mat and with our knees bent in such a way that, when activating them and lifting weight, our body is at a 90-degree angle and our feet are hip-width apart.
- We will begin by supporting our weight with the part of the shoulders and the scapulae on the bench and raising the legs until our trunk is up and straight.
- When lowering, we will return to the initial position.
- Once we have mastered the movement, we will go on to put resistance with the bar.
- We will place the bar at the height of our hip, with the weights on both sides.
- In order not to lose stability, we will place our hands on both sides of the bar.
- We will raise the hip repeating the initial movement and activating the core to protect the back muscles.
- We must do several series with an average of 10 to 15 repetitions.
Muscles involved in the barbell hip thrust
The main muscles in the hip thrust are undoubtedly the glutes since all the force of the bar in the rise and fall will be concentrated in this part of the body. Specifically, the gluteus maximus will be worked with intensity, although there is also an effort in the gluteus minimus and the muscles of the legs, such as the quadriceps and the hamstrings.
In addition to all these, we must bear in mind that it is a posture where the back has a great responsibility and that is why we must keep in mind the activation of the core in order to maintain the posture and avoid injuries. The lumbar, abdominal and lateral area must remain firm in each ascent and descent, so it is also worked.
Mistakes when doing barbell hip thrust
The hip thrust is a very complete exercise that has been shown to be better and more effective than squats. If we want to have firm and strong buttocks, we should consider including it in our training routine. However, the posture and effort required make it an exercise that is prone to injury if the technique is not mastered. Some of the most frequent mistakes that we must take into account to protect our body are:
- Poor placement of the back: if we place the weight incorrectly, the distribution will be wrong and we will leave with an effort that can overload our back and injure us. The correct posture consists of placing the lower part of the scapulae on the bench.
- Overloading the weight: we must gradually increase the weight, without overloading ourselves, as this can cause damage and tears to our muscles.
- Poor bar placement: The bar should be placed on the hip at the level of the pubis. Otherwise, the lower back can be overloaded and the weight is poorly distributed on the climb.
- Feet too far apart: the feet should be placed parallel to the height of the hips. If the opening is greater, we will not achieve a 90-degree posture and the back muscles will be overloaded.
- The core is not activated: it is essential to keep the core activated both on the way up and on the way down to protect all the central muscles. Learn more about what the core is and why it is important to strengthen it by reading this other article