Hip thrust. The basis of every training plan!

What is a hip thrust?

Lifting your hips with your back on the elevation is a popular exercise that can be successfully performed by women and men. And all this through a simple movement and an effective involvement of appropriate muscle groups, which makes personal trainers, who prepare the plans for their own clients, often recommend hip thrusts. The presence of this exercise in the training program is a guarantee for the shaping of a curvy and firm butt, which can be strengthened and built up without increasing the size of the thighs. This is especially important for women who want to emphasize sexy shapes but keep the right proportions in relation to their legs.

Hip thrust or squat – what is better?

Both activities are seen by trainers as particularly beneficial for the development of the butt. Nevertheless, it is the hip thrust that will activate much more of the gluteal muscle - it is assumed that the movement of lifting the hips allows the involvement of nearly 80% of the muscle fibres of the butt! This is almost twice as much as during the popular squats. In addition, trainers indicate that performing a hip thrust does not cause such a strong quadriceps development, which may be important for women who are competing in a fitness bikini competition, or those who would like to avoid developing large thighs.

Another advantage of the hip thrust is the relatively simple technique. Squats require an appropriate level of hip and ankle mobility from the trainees, as well as an appropriate degree of flexibility within the muscles responsible for adducting the thigh. What is more, improperly performed squats can cause a high strain on the lumbar region of the spine. It is not difficult to guess that this increases the risk of dangerous injuries and a prolonged break from regular training.

Is hip thrust good for beginners?

Weight training beginners may encounter some difficulties in performing the hip thrust correctly. Keeping a stable position with a barbell while supporting yourself on a box or a bench can be difficult. Trainers recommend choosing a simpler version of this exercise, the so-called glute bridge. The movement of pushing the hips out is carried out in the position of lying back on the ground, which
does not require so much strength from the glute muscles. This gives you a chance to strengthen them sufficiently before you start performing regular hip thrusts.

Which supplements will be beneficial while doing hip thrusts?

The decision to start supplementation is very good. Intensive workouts require from trainees an increased demand for various active ingredients in their daily diet. For this purpose, it is worth choosing the Olimp Sport Nutrition products, whose formula is a combination of components that are high quality and tested for purity. The pharmaceutical standard has been achieved through the use of a modern production technology and by observing the necessary safety standards.

 
After completing the training that includes the hip thrusts, it is a good idea to provide your body with an appropriate portion of complete protein, which will enrich the diet with valuable nutrients and essential amino acids. For this purpose, we recommend trying the Whey Protein Complex 100% supplement - a unique combination of whey concentrate and isolate which, thanks to the form of an easily soluble powder, allows you to prepare an incredibly tasty shake. Maintaining the right amount of protein in the diet allows you to grow and maintain your existing muscle mass and promotes healthy bones.