If you are looking for an intensive and efficient workout for your thighs and buttocks muscles, think of squats immediately. The squat is still considered Basic in weight training, as this exercise can train many individual muscles. But a correct execution of squats requires a lot of strength and also a perfect technique. An alternative to squats are the so-called Hip thrusts, which have meanwhile become established in many training athletes in their training programs. In the following, we want to give more information about the effects and execution of hip thrusts and show why this exercise can be so efficient for the gluteal muscle.
What exactly are hip thrusts?
The term hip thrusts is understood to mean lifting the pelvis into the bridge position (hip extension). Especially with the athletes in weight training this exercise has become very popular as a specific training variant for the gluteal muscle. Supposedly there are 1,728 different Hip Thrust variations. which can be carried out with or without additional equipment. Effective is the execution of hip thrusts with a barbell, with drawstrings or as a one-leg exercise without weights or equipment. In weight training mainly hip thrusts are performed with the barbell.
Basic: Hip Thrusts with a barbell
At the beginning of the exercise, we sit on the floor with our legs bent and lean against a bench placed just behind our backs. On our abdominal / hip area is a barbell, which we push up by lifting the trunk. The power comes mainly from the heels, which are raised when pushing up. The end position consists of a so-called bridge position. The shoulders are positioned on the bench, the upper body and thighs form a straight line and the legs form a 90 degree angle. The hip movement is quickly upward, while the lowering of the body should be carried out slower to the end position. The hands are positioned on the pole throughout the movement. In the middle of the pole you should use a soft pad or padding, so that the weight can not affect too much on the hip bones. In total, 10 repetitions should be performed. As a weight you choose about 1.5 times the body weight. Advanced users can use double the weight of a dumbbell. When lifting the weight, you squeeze the gluteus maximus, while loosening the buttocks muscles again. Make sure you can stay in the final position for about 3 to 10 seconds. Hip thrusts have a special effect on the gluteus maximus, while squats are more effective on thighs and buttocks. Pay attention to the weight so that the exercise can be performed slowly and correctly technically. Also important is the correct breathing during the movement process. You breathe in when you lift the weight with your hips in the bridge position. When lowering to the end position you exhale slowly and fluently. The height of the bench and the position of the heels and feet can significantly affect the effect of hip thrusts. Important is a correct and straight body position after lifting the weight. Here is the entire body muscles required. The strongest force is focused on the pelvic and torso muscles, which means that especially the gluteus maximus is stressed intensively.
Hip thrusts as an alternative to squats
Anyone who wants to intensively train the gluteal muscles has chosen the right exercise with Hip Thrust. Especially in the fitness area hip thrusts are trained as different gym exercises without additional equipment. The strong and sustained lifting of the pelvic area not only makes you more flexible but also trains internal organs such as the bladder and, in addition, the entire pelvic musculature. While the force on the knees is very strong on the knees, in the case of hip thrusts the physical effort is concentrated mainly on the muscles in the trunk area and especially the gluteal muscles. The fluent movement can be carried out technically correct, since in the hip thrust with dumbbells always the supine position can be stabilized with a bench or other surface. In the squat free-standing is announced, which can lead to a much greater stress on ligaments, tendons and joints. Hip Thrusts are also suitable for athletes who, for health reasons, can not squat down so deeply. Hip Thrust is the ideal alternative to a squat and is particularly recommended for the ladies who want to train a round butt with an intense exercise, without having to visit a cosmetic surgeon.