Do THIS To Ensure An Effective Hip Thrust

The Hip Thrust exercise is quickly becoming a staple in my clients programs and they have a love/hate relationship with it.

They hate that it burns like hell but live that they feel it where they want – their bum!

The prime mover used is the Glute Max. The big bum muscle you can grab hold of. The smaller glute muscles (medium and minimus) reside closer to the side of the hip.

There is a common error that, if avoided, can ensure this exercise doesn’t strain the lower back.

If the head stays in a neutral position when the hips are pressed high there is a tendency for the rib cage to rise and the lower back to arch and the pelvis to tilt anteriorly. The picture below illustrates this.

The easiest way to fix this is to tuck the chin to the chest and look along the line of the body.

The tucked chin move the ribs down and allows the hips to fully extend without the lower back feeling the brunt of the exercise with the pelvis tilting posteriorly.

If a lot of that made no sense or you prefer to watch rather than read I’ve posted a video about this too!

Watch it below…..

So tuck in your feckin’ chin!

Mark