The Hip Thrust, a fairly misunderstood movement that has received a little scrutiny throughout it’s existence.
First of all is it safe to put that much weight on your hips?
A study undertaken in July 2017 detailing injuries sustained during exercises showed an interesting 61% of lifters hurt themselves squatting, 64% deadlifting and just 17% performing hip thrusts.
On to the method behind the lift, for most the simple three points of contact ( top of the back and two feet ) is easy to learn in comparison to more technical squats and deadlifts.
There are various versions of the hip thrust, conventional, American and the single leg being the most commonly used.
An exercise used by athletes, from sprinters, rugby players and MMA.
The maximal contraction of the shortened muscle correlates to a range sports and the strength increases potentially gained.
EMG studies by the likes of Bret Contreras have also supported the application of this exercise, providing substantial evidence of higher Glute activation that alternate exercises including the back squat.
What this means for those wanting to improve your physique is the hip thrust could well aid your quest for greater legs and glutes.
Am I saying it’s a better exercise than squats or deadlifts? Of course not, they both should always be a staple to any training regime in my opinion.
However it is definitely an element to consider adding to your training sessions alongside those exercises for all round added strength and hypertrophy.
If anyone is interested in learning this exercise and how to better your performance contact me directly.