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Hip Thrust: The Five Most Common Mistakes We Make and How to Fix Them

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The hip thrust is probably the king when we talk about exercises focused on working the glutes, although you most likely already know that and are already including this exercise in your training, but are you doing it right?

It is very common to make the five mistakes that we are going to show you below when doing hip thrust, so pay attention and you will be able to solve them as soon as possible.

Hip Thrust: The Five Most Common Mistakes We Make and How to Fix Them?

Use small discs.

If you use Olympic plates or those that are large enough, you can leave plenty of space between the bar and the floor, so you will be less at risk of injuring your pelvis.

If you can’t use Olympic plates don’t worry. You can also use a surface that allows you to elevate the discs. You will be slightly reducing your range of motion, but you will be able to work in a much more comfortable and less damaging way.

Do it on slippery surfaces.

Although this is quite obvious, there are still people who train this exercise on slippery surfaces with all the risks that this entails.

Obviously, if you do a hip thrust on a slippery surface, either the support of your back will go backwards or you will go forward, you will fall, and you will hurt yourself.

Not respecting the eccentric phase.

There are many people who do not give the eccentric phase the importance it really has, and in this way they end up losing a large part of the benefits that this exercise can offer them.

If you want to increase the size of your glutes you must resist the fall of the bar, because precisely the eccentric phase is the one that has the greatest capacity to promote muscle growth.

Let the knees come inwards.

If your knees bend inward during the hip thrust you will be at risk of injuring yourself and the intensity at which you can work will be limited.

Always try to push with your knees forward, following the path that your foot is pointing.

Shift weight to the balls of your feet.

A very important detail that makes a lot of difference is the area of ​​the foot on which the weight mainly falls. The entire foot has to be supported, but we can only apply the maximum amount of force if we let the weight fall mainly on the heels .

If the balls of your feet lift a little when you raise your hips and shift all your weight toward the heel, don’t worry because this is normal, but try to avoid it.

Bottom Line.

Expertise and correcting the five most common mistakes in hip thrust physical activities can considerably enhance their effectiveness and protection. By addressing issues consisting of fallacious shape, insufficient variety of movement, and absence of activation, people can optimize their workouts to target the glutes greater correctly. Incorporating proper method, revolutionary overload, and variations tailor-made to man or woman wishes can assist maximize effects and reduce the hazard of injury. With interest to element and regular practice, mastering the hip thrust can lead to higher muscle activation and power profits within the glutes, ultimately enhancing typical lower frame function and aesthetics.

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Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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