What To Know
- Lie down on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
- At the top of the movement, squeeze your glutes and hold for a second before slowly lowering back down to the starting position.
- By following the tips in this guide, you can perform hip thrusts without hurting your back and enjoy all the benefits of this exercise.
Hip thrusts are a powerful exercise that can help you build stronger glutes, hamstrings, and core muscles. However, if done incorrectly, they can also lead to back pain. Here’s a step-by-step guide to performing hip thrusts without hurting your back:
1. Choose the Right Equipment
You can perform hip thrusts with a barbell, dumbbells, or a resistance band. If you’re new to the exercise, it’s best to start with a lighter weight and gradually increase it as you get stronger.
2. Position Yourself Properly
Lie down on a bench with your feet flat on the floor and your knees bent at a 90-degree angle. The barbell should be positioned across your hips, just below your crease.
3. Engage Your Core
Before you start the movement, engage your core by pulling your belly button in towards your spine. This will help to stabilize your spine and prevent back pain.
4. Drive Through Your Heels
To begin the hip thrust, drive through your heels and lift your hips up towards the ceiling. Keep your back flat and your core engaged throughout the movement.
5. Squeeze Your Glutes
At the top of the movement, squeeze your glutes and hold for a second before slowly lowering back down to the starting position.
6. Control the Descent
As you lower back down, control the movement by using your glutes and hamstrings to resist the weight. Don’t let your back arch or your hips drop too low.
7. Repeat
Repeat the movement for 8-12 repetitions. If you’re new to the exercise, start with a lighter weight and gradually increase it as you get stronger.
Tips for Avoiding Back Pain
- Warm up before you start. A few minutes of light cardio and dynamic stretching will help to prepare your body for the exercise.
- Use a pad or cushion. If the barbell is too uncomfortable on your hips, place a pad or cushion underneath it.
- Don’t overextend your back. Keep your back flat and your core engaged throughout the movement.
- Stop if you feel pain. If you experience any pain in your back, stop the exercise and consult a medical professional.
Benefits of Hip Thrusts
Hip thrusts are a great exercise for building stronger glutes, hamstrings, and core muscles. They can also help to improve your posture and balance.
Variations
There are many different variations of hip thrusts, including:
- Barbell hip thrusts
- Dumbbell hip thrusts
- Resistance band hip thrusts
- Single-leg hip thrusts
- Glute bridges
Summary
Hip thrusts are a powerful exercise that can help you build a stronger posterior chain. However, if done incorrectly, they can also lead to back pain. By following the tips in this guide, you can perform hip thrusts without hurting your back and enjoy all the benefits of this exercise.
Answers to Your Questions
Q: What are the most common mistakes people make when doing hip thrusts?
A: The most common mistakes people make when doing hip thrusts include:
- Overextending the back
- Not engaging the core
- Using too much weight
- Not controlling the descent
Q: How can I modify hip thrusts to make them easier on my back?
A: You can modify hip thrusts to make them easier on your back by:
- Using a lighter weight
- Placing a pad or cushion underneath the barbell
- Keeping your back flat and your core engaged throughout the movement
- Stopping if you feel pain
Q: What are some other exercises that can help me build stronger glutes?
A: Some other exercises that can help you build stronger glutes include:
- Squats
- Lunges
- Deadlifts
