Hip Thrust (Glute Drive Machine)
The hip thrust is the main exercise you should use if your goal is bigger and stronger glutes.
Some of the benefits of hip thrusts include:
A common goal of my female clients is to make their glutes bigger. As a result, hip trusts have gained in popularity in gyms in recent years.
There are several ways to add resistance and increase the difficulty of the hip thrust.
Some of the benefits of hip thrusts include:
- Improving glute strength.
- Increasing glute size.
- Improving the appearance of the glutes.
- Improving performance in sport and the weight room.
- Reducing the overall risk of injury, strong glutes can help alleviate stress on the lower back and also positively impact the mechanics of the hips, knees, ankles, and feet.
- It is considered by many to be the best glute development exercise.
- Allows for maximal loading of the gluteal musculature.
A common goal of my female clients is to make their glutes bigger. As a result, hip trusts have gained in popularity in gyms in recent years.
There are several ways to add resistance and increase the difficulty of the hip thrust.
- Single-leg variations
- Dumbbells
- Kettlebells
- Bands
- Barbell
- At Paradigm Gym, we have a Glute Drive machine, which is by far the best option
Hip Thrusts-Glute Drive Machine
How to do a Hip Thrust (Glute Drive Machine)
- Adjust the pad so you're so that when you're in the top position your shoulders, hips and knees are in line.
- Set the shoulder pads so when you press up you can push your shoulders against them without sliding up the pad
- Get your feet so when in the top poisiton your knees will be a 90 degree angle, and push your shoulders into the shoulder pads.
- Pull the bar over your hips and keep hold off the bar.
- Push up with your hips and turn the bar so it's off the safety abrs
- Take a deep breath and brace your core before each rep. Keep your ribs down while performing the rep, this prevents spinal hyperextension. You shouldn't be bending your back hen doing the reps
- Come down under control, with your core still braced and keeping tension on the glutes. Drive through your heels and squeeze your glutes to lift your hips. Don't rise onto your toes. Focus on moving the weight with the glutes and not the lower back.
- At the top youe torso should be parallel to the ground, and your spine is neutral. Pause at the top.
- The reps should be slow on the way down (2 seconds), fast on the way up and pause at the top.
If your goal is to build bigger and better-looking glutes, hips thrusts should be a part of your routine. Squats and deadlifts are great exercises but aren't enough to maximise your glutes. Try doing them twice a week. Other good glute exercises to include are reverse hypers, split squats and Romanian deadlifts.