Description of Barbell Hip Thrust
One workout for building glute muscles is the barbell hip thrust. It will also indirectly target the other muscles of the legs such as the hamstrings, quadriceps and calves.
It is believed that the best exercise for glute specific training is barbell hip thrusts. Therefore, you should incorporate barbell hip thrusts into your workouts if your objective is to develop a bigger butt.
Building strong glutes will also have a great carryover into your other movements including squat variants and deadlift variations.
You can use barbell hip thrusts into both your complete body and leg routines.
Guidelines for Barbell Hip Thrust
- Place yourself on a bench in a supine position and roll a barbell up to your hip crease.
- Squeeze your glutes and raise your hips by bridging them while planting both feet firmly on the ground.
- After the required number of repetitions, return your hips to the beginning position.
Tips for Barbell Hip Thrust
- You can cross your arms in front of your chest or just hold them out to the sides if you are only utilizing your bodyweight. Whichever approach is more convenient, use it.
- Make sure your lower back does not arch when you extend your hip; instead, concentrate on tightening your glutes and tilting your pelvis slightly to the rear.
- At the height of contraction, your ideal alignment should be a straight line from your knees through your shoulders.
- As you bridge the hips up, resist the urge to let them drop or twist.
- Breathe out slowly while bridging your hips up. Your lower back shouldn’t feel any movement at all.
- Try using your hands to palpate the musculature and concentrate on stopping the movement at the peak of contraction if you are unable to feel your glutes engaging.
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