If you want to increase the size and strength of your rear end, the hip thrust should undoubtedly be a part of your workout regimen. With the hip thrust, you do a bent-leg hip extension exercise while lying on a raised surface with your back against the wall. The dumbbell hip thrust is a favorite of lifters everywhere because it targets the posterior chain, specifically the glutes in a unique way. In this article is going to target you for how to do dumbbell hip trust workouts.
What Muscles Are Being Exercised?
The glutes, namely the gluteus maximus and gluteus medius, as well as the hamstrings, are the primary targets of the hip thrust action. Your quadriceps, core, and hip adductors will all be put to the test.
What’s The Goal Of It All?
Unlike many other exercises, hip thrusts help you increase strength and growth in your glutes in a manner that few others can, and experts believe that they are beneficial for a wide range of people, from athletes to persons over the age of 65.
Strong glutes also aid in the development of athletic talents such as leaping, running, and changing directions quickly. In general, having strong glutes is essential for having adequate mobility. Is there a bonus? A behind that is well elevated and rounded.
What Is The Proper Way To Perform A Hip Thrust?
To accomplish a hip thrust, follow the procedures outlined below:
- Set up in a seated position with your back against an elevated surface (such as a bench or a box), your knees bent, and your feet flat on the ground.
- When you sit on the bench, it should come up to approximately shoulder width apart, and your feet should be about shoulder width apart. You can use the bench to support your elbows.
- Maintaining a chin tuck, push through your heels until your thighs are parallel to the floor – your legs should make a 90-degree angle with one another.
- Squeeze your glutes at the height of the movement, then return to the beginning.
If you’re a novice, start with three sets of 12 repetitions and work your way up to twenty using your own body weight.
Proceed from there by experimenting with a single-leg version or adding weight in a safe manner using a barbell, plate, or dumbbell – more on this later.
It’s important to note that hip thrusts and glute bridges are comparable exercises, but they are not interchangeable.
Despite the fact that the activity is nearly identical, glute bridges are performed from the ground and target the quadriceps more than the hamstrings, as opposed to hip thrusts.
What Steps Can You Take To Incorporate This Into Your Routine?
Hip thrusts may be a valuable supplement to a full-body exercise or a leg-specific training day if performed correctly.
If you’re using hip thrusts in conjunction with other leg exercises such as squats and deadlifts, make sure you’re giving yourself — and your gams — adequate rest in between workouts to allow them to recover.
Always make sure you’re thoroughly warmed up before beginning a strength training session. A mild aerobic warmup lasting 5-10 minutes, followed by some active stretches, would suffice.
What Are The Most Common Mistakes To Keep An Eye Out For?
When doing a hip thrust, there are a few important form considerations to bear in mind.
Because You Aren’t Moving Across The Entire Range Of Motion,
If you stop short of having your thighs parallel, your glutes will not get the full benefit of the exercise. To correct this, make sure your legs are at a 90-degree angle with your body.
The Position Of Your Feet Is Improper
The hip thrust will be felt more in your hamstrings if your feet are too far forward in the starting position. If they’re positioned too close to your body, you’ll have greater quad engagement.
To feel the hip thrust predominantly in the glutes, you’ll need to select a foot posture that’s “just right” for you, just like Goldilocks.
Your Lower Back Is Not In A Neutral Position.
Your ribs are up and your lower back is arched — or hyperextended — at the start of the action, which means you won’t be able to attain full hip extension and glute activation for the rest of the exercise.
For complete hip extension, be sure that your ribs are down and your lower back is in a neutral position.
You’re Getting Ready To Stand On Your Toes.
At the apex of the thrust, some people have a propensity to lift their feet up onto the balls of their feet. This occurs either as a result of incorrect foot positioning or as a result of being quad dominant.
Reevaluate your foot placement and make certain that your legs create a 90-degree angle at the top of the step. Then, during the action, keep your heel in touch with the ground.
Are You Able To Increase Weight?
Once you’ve mastered the bodyweight hip thrust, you may experiment with increasing the resistance in the following ways:
Using A Dumbbell Or A Weighted Plate As A Weight.
You can do dumbbell hip thrust, during the push, gently lay a dumbbell or a weighted plate on your hip bones to provide support.
With The Help Of A Barbell.
You have a few of choices in this situation. If you’re using Olympic-sized plates on a barbell, you may simply roll it over your feet to complete the exercise.
If your barbell weight is lighter than your hip weight, you can enlist the help of a partner to help you put it onto your hips. Another option is to deadlift the bar up and sit on a bench, then deadlift it back down and into the starting position.
Regardless of how you get into the beginning position, the barbell should be positioned in the crease of your hips with your hands on each side of it to keep it stable during the exercise.
With The Use Of A Hip Thrust Machine.
It is possible to hip thrust with a barbell or resistance bands using this specific style of bench, which is quite simple to set up.
When you begin to add substantial weight to your hip thrust, you may experience discomfort where the bar is resting on your hip. Consider using specialized pads, or rolling up a yoga mat or towel, to cushion your hips and prevent soreness from developing.
What Kinds Of Modifications Are There To Try?
Experiment with these hip thrust variants to keep things fresh — and to keep yourself challenged!
The Glutes Bridge.
As previously stated, the glute bridge and hip thrust are very similar exercises that target distinct muscles.
Instead of using a bench, you may perform a glute bridge with your upper body resting on the ground.
If you notice that your quadriceps are engaging a lot during a hip thrust, the glute bridge might be a wonderful option for you to truly focus on your glutes and hamstrings.
While doing the hip thrust, straighten one leg and keep it at a 45-degree angle while completing the action as a progression.
Off The Bench, Do A Hip Thrust.
Grab another bench or box of equal or slightly larger height than your current one and execute the hip thrust with your feet elevated on this second bench or box.
The range of motion will be higher than that of a typical hip thrust, so attempt to lower yourself to a lower level than you would if you were standing still.
The Bottom Line Is This:
Glute thrusts are one of the most efficient ways to increase the size and strength of your glutes if they are performed correctly. The good news is that they’re within reach of almost everyone who wants to use them. So, if you haven’t already, (hip) push away from the situation.