Hip Thrust Variations

[drtbear1967]

HIP THRUST VARIATIONS
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When performing hip thrusts we put the pelvis in a position known as posterior pelvic rotation. This is where the pelvis is tucked underneath us. This is why it’s important to maintain neutral spine, such as keeping the chin tucked as well as breathing out on the way up to maintain core stability. Squeeze the glutes at the end of the motion to keep the pelvis tucked underneath. Engage the core and tuck in the chin at the top of the contraction to help keep the spine in neutral position. Prevent any hyperextension at the lumbar spine. You want to eliminate any bouncing motions and focus on slow and controlled reps.
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You will need a barbell and hip thrust platform to perform the exercises in this series.
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Barbell Hip Thrust - Try this exercise without additional weight at first to get a feel for the motion then progressively begin to add weight.
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RB Hip Thrust - Resistance bands are a form of linear variable resistance, which means at every point the tension is changing.
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SL Hip Thrust - More overcompensations can occur when working body parts individually, so be aware of every moving part, keep a slow and steady pace throughout each repetition.

 

[BigZ]

What exactly are you exercising with these movement?

 

[drtbear1967]

Believe it or not, this is a core for a lot of professional powerlifters. This is basically the same movements as when you are deadlifting and locking out. You have to drive the hips forward, now many try and man handle the weight and you see the shaking and not being able to finish the move. This exercise works those those muscle.

 

[Beti ona]

I love it with the bar, bands or cable, but one leg does not feel comfortable.