How To Do Hip Thrusts With Barbell？Everyone gain fat and it’s absolutely normal but not struggling to burn it is surely a problem. However, the primary factor is that all of us gain fat in numerous places of our bodies. If you are stressed over this then first of all keep in mind that you are not all alone, there are many people who are in the same seat you are in. Consider yourself one step forward if you are taking action to reduce it and working a lot of barbell exercises. Here we are talking about losing hip fat and the most common gender who gain and experience the hardest time in losing hip fat is women.
First thing first, don’t think that losing hip fat requires long hours working on the hips. You should keep in mind that you need to lose whole body fat to get a great shape. So, start your journey by consuming more calories than you take in. Here we are going to discuss a very effective exercise to lose undesirable hip fat which is “hip thrust” This article will explain to you how to do hip thrust with a barbell and some important tips to make your journey way more beneficial.
The hip thrust exercise targets the glute Maximus which is the biggest muscle in your body. Additionally, it also activates hamstrings, quadriceps, and adductors. So, if you work on this, it can also help to improve your overall body strength, size, and power with the help of training hip extension. You may have heard of chest day, shoulder day, back day but have you listened to glute day? If not, then you are probably leaving a lot of strength and muscle gain on the table. Since glutes influence foot, ankle, knee, hip, pelvic, and low back mechanics ultimately strengthen this muscle to improve the overall functioning of the body.
Glute Bridge Vs. Barbell Hip Thrust
Most people confuse glute bridge with the barbell hip thrusts. Firstly, clear your confusion that the hip thrust exercise is weighted while the other one is unweighted. Moreover, hip thrusts with barbells lead to greater muscle growth and glute activation while prepping you for more challenging and heavier lifts like squats and deadlifts.
The glute bridge is mainly performed with your back flat on the floor. In comparison to this, hip thrust requires you to place the upper back on a low bench which can allow for a greater range of motion through the hips.
How To Do The Barbell Hip Thrusts
To perform this exercise, you need to use a bench or box which must not move as you brace against it. Apart from this use a barbell weight which is challenging for you. You can always lift different amounts of weight with the passage of time. For example, if you feel the current weight you are holding is no heavier or challenging then take a step forward and use a different and heavier one. However, ensure that you don’t compromise your form to the point where you will be using your hip to complete the thrust.
- Start this exercise by placing padding around your barbell to prevent it from digging into your hips when you thrust.
- Now place your upper back on the bench with your barbell across your hips.
- Ensure your feet are on the ground with a firm grip, close to your glutes.
- Start by driving your hips skyward while engaging your core and abs.
- Try to keep the movement in the lower body as much as possible. This can guarantee maximum hip exercise. Then hold it for a specific count then start lowering it to the start position
- Repeat for 8 to 10 reps.
Barbell Hip Thrust Tips
- Always use a barbell pad or any towel for cushioning the hips especially when you are going to carry a heavy load
- Start with the light then gradually increase the weight when you develop enough strength to handle it.
- Don’t try to hyperextend your back since it can put unnecessary pressure on the lower back.
- In order to get maximum output from this exercise, try to focus on rotating your pelvic tilt posteriorly at the top and crunching your abs slightly or keeping your chin down to help with this.
- For the beginner, it is recommended to start hip thrust with just their body weight. From there, they can shuffle to the barbell version of the hip thrust.
How To Do Hip Thrusts With Bodyweight
- Sit on the bench with your shoulders and back against the bench, knees bent, and arms on your hip or crossed in front of you (you can choose either option)
- Having a firm grip on the ground with your feet at a distance, allows you to extend your hip while keeping your back in contact with the bench.
- Start squeezing your glutes and brace your hips and core up to the ceiling
- Hold when you are at the top and slowly lower back to starting position.
Muscles Worked in Barbell Hip Thrust
As we have discussed earlier, barbell hip thrust uses the gluteus maximus (the upper glute muscle), gluteus medius, the quadriceps, and the hamstrings. As a bonus, it also involves the entire core which includes the muscles named “stabilizers” which help you in keeping balance and spine stable. When you elevate your shoulders, it creates a unique body angle that maximizes the glute activation at peak hip extension. That’s where you want to put the most tension to build that booty.
If you have not tried hip thrust before then it’s time to try your hands on it as it has become more popular like other exercises including deadlifts, lunges, and squats. Not to mention, barbell hip thrusts are a must when it comes to increasing glute potential. So, if you want to take your backside to the next level then give barbell hip thrusts a good place in your routine as they fire your glute muscles giving them a big time.