To train the buttocks one of the most useful exercises is the "Hip Thrust.
However, if you have been doing it consistently for some time and you are not seeing actual improvements, the reason could be that some movements or steps are perhaps wrong.
The Hip Thrust is very similar to the glute bridge and is performed by placing the upper back against an elevated surface such as a bench, then extending or straightening the hips to isolate the glutes.
Most of the time, this is done with a barbell or dumbbell in your lap.
For best results you need to focus on posture and avoid these five mistakes.
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This part of the body, in fact, must not be too close to the buttocks but, at the same time, not too far away, otherwise the hamstrings take over and the training becomes less intense.
How to avoid it
To isolate the buttocks, most people should position themselves so that when their hips are fully raised, their shins are vertical and perpendicular to the floor.
However, everyone is different and to achieve the correct posture the ideal path is to try different foot positions until you find the point that helps to shift the weight with the buttocks as much as possible.
If while performing the movements you find that the hamstrings or quadriceps are working too much and much harder than the glutes, you need to adjust the position.
it should be as stiff as a board. A reinforced core, in fact, not only helps to strengthen the glutes, but also to contain the extra stress from the lower back.
One of the factors that causes people to arch their backs is the habit of throwing their heads back and against the bench with each repetition. Doing this movement, however, facilitates accidental neck bending and when arching the upper spine, the rest tends to follow.
How to avoid it
Throughout the exercise, keep your eyes focused on the wall in front of you and your chin tucked into your chest. Resist the temptation to look up at the ceiling.
Then, as you lower the weight, keep your core in traction and focus on rolling your back against the bench, rather than wrapping it.
it reduces the force with which the buttocks work and consequently the benefits brought by the exercise.
How to avoid it
Try to line up your hips, but no higher than your shoulders and knees, and focus on keeping your torso stiff, really using your glutes to perform the exercise.
and take the right time to do them.If it is difficult to maintain a steady pace, an easy way to do this is to count aloud to three, then lift the weight by counting one second, pause another, then lower the weight by counting to two.
light around the thighs just above the knees. This method is a physical reminder of where your knees should be and helps you really feel your glutes working.
Even if you do not have problems with your knees, it is essential to pay attention to this aspect in order to avoid unpleasant consequences and obtain satisfactory results.
