He hip thrust It’s one of the best exercises for increase the buttocks. Just as you read it! This movement can make all the difference in how you wear your jeans. Discover how to do the hip thrust: the exercise that cannot be missing in your routine to increase your buttocksbe prepared to highlight those well defined curves.
When we exercise the glutes to have a firm, voluminous and well toned dérrierewe immediately thought of the classic squats. However the hip thrust It is one of the most effective exercises for strengthen, tone up, increase volume and have perfect buttocks because his wide range of motion allows work the glutes more fully than other exercises.
What is hip thrust?
He hip thrust is a high intensity hip movement that has the ability to activate a large number of muscle fibers to increase the volume of the buttocks. This exercise focuses more on working both the gluteus maximus As the gluteus medius, but we also activate the quadriceps and the hamstringsthat is, the muscle which is behind the thigh.
Hip Thrust: the exercise that cannot be missing in your routine to increase your buttocks/ Photo: iStock
He hip thrust has already been compared to others traditional exercises for work the gluteusIt’s like the back squat. According to a study published in the National Institutes of Healthhe hip thrust demonstrated that it provides greater activation in the gluteus musculature.
How to do the hip thrust correctly?
For do the hip thrust correctlyyou should know that this exercise It is done sitting on a bench with the back resting on a bar or weighs rusa, remember that your heels should remain flat on the ground.
you can do it at any gymbut if you want to try the hip thrust en casa, take into account that you will need a bench or a chair on which you can support your back, also some weight that you will put on your hip to do enduranceI recommend you use one kettlebellbut if you don’t have it you can use a gallon of water 5 liters.
Step 1. Place the bench or chair against a wall to prevent it from moving.
Step 2. Place your back on the seat of the bench/chair, bend your knees so that when you raise your hips they form a 90° angle, make sure your feet are kept hip-width apart.
Step 3. Place the weight on your hip at the height of the pubis, if you use a bar with discs, you can put something padded underneath so that it does not hurt you.
Step 4. Grab the bar, plates or water jug, whatever you use grab it with both hands to prevent it from rolling towards you, extend the hips up so that your body forms a straight line, make sure the muscles central area are activated to protect the lower back. Squeeze your abdomen and buttocks while you raise your hips, you will feel the work in your thighs and buttocks.
*Makes three series of 15 to 20 repetitions taking into account that it is a movement that you will integrate into your work out*
Hip Thrust: the exercise that cannot be missing in your routine to increase your buttocks/ Photo: iStock
If you haven’t been exercising for a long time and you still don’t move a lot of weight, but you want to increase the volume of your buttocks, don’t worry, you can start with the glute bridge o glute bridgeas it is also known, an exercise very similar to the hip thrustbut with which only you will work with your own weight.
Place a mat on the floor and lie on it on your back, your legs should be bent, your feet flat on the floor and your arms stretched out on both sides of your body with your palms also on the floor.
Squeeze the glutes and inhale while your hips rise, pushing from the floor with the heels of your feet, hold this position for 3 seconds and descend expelling the air. Perform three to four series with 15 repetitions each.
Hip Thrust: the exercise that cannot be missing in your routine to increase your buttocks/ Photo: iStock
What happens if I hip thrust every day?
It is not recommended to do the same exercise every day because you must rest the musclesbut when doing hip thrusts consistently and with adequate loading, you can strengthen your glutes to improve their appearance. Wear your jeans with pride!
On the other hand, if you do hip thrusts every day without a break and without proper technique, you may be at risk of suffering spinal cord injuries or in the hip Joints, hence the importance of rest and vary your strengthening exercises to prevent injuries, as well as encourage a proper recovery.
Hip Thrust: the exercise that cannot be missing in your routine to increase your buttocks/ Photo: iStock
Oh, what do you know? what is the hip thrust and why it should not be missing in your exercise routine, don’t wait any longer to try it. Once you master this movement, I assure you that it will become one of your favorites to wear some buttocks of steelyou dare?
Don’t forget to save this pin to Pinterest
