🍑 Hip thrust tips 🍑
We all know that hip thrusts are the ultimate glute builder, but can be hard to do correctly. So I’ve brought you some tips & tricks I’ve learnt from the time I was a beginner, making all kinds of errors (2nd vid) to now, where I’ve hit a PB of 85kg x10 whilst performing with improved form & feeling more comfortable 💃🏼 .
* Always use barbell padding! Lots of gyms actually provide barbell pads. Or you can purchase your own; (Amazon)🛍 . Alternatively using a gym mat & putting it under the bar will do the same job & prevent bruises 🤕
* Use bumper plates! It will be 10 x easier to roll the bar over your legs with bigger plates. If your gym doesnt have these, until you can lift the heavier plates..lie a plate down either side of where you will be sitting and put each side of the barbell on top of this which will give them more height & allow you to roll the bar over your legs👌🏽
* If you find a normal bench to high or difficult to get your shoulders onto, I highly recommend using an incline bench, which is what I’m using above! Alternatively a box or step up platform will work, & this way you can build it up to a height that suits you. 💪🏽😆
* Make sure your legs arent too wide apart & aim for them to be shoulder width apart. Also having your feet turned out slightly at an angle can help with the exercise . 🦶 .
* If you struggle with having your legs too wide, a resistance band can help if you place this above your knees. You can also use a resistance band regardless, to make the exercise more challenging . 😉 💀 .
* Aim for your shins to be vertical when your hips are fully extended at the top of the movement, this will hit your glutes more whereas if your feet are too close to your body you will feel it more in your quads & if they are too far forward you will feel it more in your hamstrings. 🤗
* Push through your heels! Again this will cause the movement to hit your glutes more whereas pushing with the ball of your feet, will place tension more tension on your quads. .
* Keep your chin tucked in & keep looking forward. Looking up will cause your back to hyperextend, which can result in back pain or even injury. 🤒
Hope these helped 🥰