GROW YOUR GLUTES!
Do you want to grow your glutes? Today we are discussing the best glute exercise you can do. If you want to grow your glutes, you should be doing the hip thrust.
The hip thrust exercise was created to improve the strength, power, appearance and speed by extending the hips. Not to mention, this exercise can benefit your squat and deadlift plus your body mechanics. Strong glutes can help your overall body function because your glutes influence foot, ankle, hip, pelvis, and low back mechanics. This a great exercise to hit your upper part of your glutes.
Before adding load to this exercise, it is important to start with your own body weight and achieve proper form with full range of motion.
Once achieved, here are various ways you can load the hip thrust exercise.
Barbell
Dumbbell, kettlebell, sandbag
Bands
Single leg variations
Shoulder and feet elevation
The video bellow demonstrates the biggest mistake I see when executing the Hip Thrust.
Execution:
Put upper back on bench/platform
Keep shoulders relaxed
Add load to the crease of the hips (use padding)
Extend your hips while keeping neutral spine position
Squeeze your glutes at lock out while keeping your ribcage down, neck positioning forward and flat torso
Hinge going down
If you have any questions, send me a message at @macrosolutionschicago on social media or send me an email at info@macrosolutions.co
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