Skip to main content

Benefit to Hip Thrusts

Your  glutes largest muscle group in your body, making them incredibly important for pretty much every physically demanding thing you do.
While most trainers would point to the traditional squat for building muscles below the waist, it’s the hip thrust that activates your glutes and prevents some of the problems that arise from ignoring those “non-mirror” muscles. “Weak glutes are associated with tight hip flexors, sore knees, and can be associated with poor movement mechanics,” says Dr. Austin Robinson, a strength coach with a Ph.D. in exercise science. “Targeting the glutes with hip thrusts should help these issues and improve other important lifts, such as squat and deadlift.”
Don’t think I am saying stay away from squats because hip raises are it. Absolutely not, you need both moves. According to a 2015 study published in the Journal of Applied Biomechanics led by “The Glute Guy” Bret Contreras, barbell hip thrusts activate the gluteus maximus and biceps femoris (part of the hamstrings muscle group) more than barbell back squats when using estimated 10-rep max loads for each exercise. The study emphasizes the importance of performing both exercises: Starting with compound movements, such as squats, and deadlifts to target your entire lower-body musculature, then incorporating hip thrusts or bridges to isolate your glutes and build power as you learn to effectively extend your hips.
According to Robinson, the reason the hip thrust is so good at targeting your glutes is because your knees remain bent throughout the exercise. “When the knees are bent and the hips are extending, “Robinson says, “The hamstring musculature becomes ‘inactivated,’ which leaves most of the hip extension coming from the glutes.”

Comments

Post a Comment

Popular posts from this blog

Why is Sleep important? When personal trainers meet with a new client and ask them about their current habits, one question most people don’t anticipate is, how much sleep are you getting? Sleep plays a vital role in weight loss, muscle gain and overall mental/physical ability. We all know to some extent, sleep is important. But when we get caught up in our busy daily lives, we don’t really realize what effects it could have. Sleep deficiencies is linked to obesity alon g with increased risk of kidney disease, diabetes, and increased risk of heart attack. When we are able to sleep well, our body releases hormones to help boost muscle mass and repair cells and tissues. Scientists do know that getting a good amount of sleep is necessary for the body to function properly. Let’s look at how sleep and exercise can help the body. Have you ever had a workout right before bed and tried to sleep? Typically tossing and turning is what happens when we complete a workout right before bed. Stu...
Post a Comment
Read more

Pumping Iron will not bulk you up but help you lose weight

Pumping Iron will not bulk you up but help you lose weight First, lets try to debunk the idea that lifting weights will only bulk you up. Aerobics is great for your heart and lungs however do not forget one of the best fat-fighting allies is your very own muscle! Weight training will help the midline bulge by holding the line on your waistline. Weight training is also great for your bones. So many people diet and eat near to nothing while killing themselves on cardio. However when the weight comes off really most of that weight is the lean muscle mass that keeps us toner, younger and stronger. According to Dale Schoellor, a nutrition researcher at the University of Wisconsin at Madison, “In all reality only 60-75 percent weight lost is fat. For example out of 20 pounds lost only about six pounds is from muscles, bones, nonfat tissue and water. This in turn will leave you weaker. When you start lifting weights you will preserve the muscle and bone. With that bei...
Post a Comment
Read more