Can’t Truss It
The hip thrust may be the best lower body movement that places minimal stress on your spine.
It's easy to learn.
It lends itself well to progressive overloading.
And it can help build that nice, round bootyus assimus hot chicks can't stop staring at.
Several of my athletes can rep out 400+ pounds. And a couple females I train have passed the 300-pound mark.
It's also one of the most common exercises people do wrong.
They will literally hump the bar, feeling the movement in their quads, hamstrings and/or lower back - anywhere but their buttocks.
Since the glutes respond very well to a pump and prolonged time under tension for growth, this does nothing for your butt development. You want your glutes burning the same way your arms feel after a set of curls to get anything out of hip thrusts.
If you don't... then check out these tips:
* Tilt your pelvis back on the way up
If your pelvis is tilted forward, you won't be able to engage the glutes properly. There's also a good chance you'll feel the exercise in your lower back.
So imagine there's a string attached between your belly button and chest. Now, try to shorten the string while squeezing your glutes together as you push your hips up. That should do the trick.
* Think of pushing your heels through the floor
Pushing with the toes will engage the quads to a higher degree. Which we don't want.
Apply pressure through your heels. Welcome glute burn.
* Wrap a MiniBand below your knees and spread them out
Another way to get the glutes involved more.
A MiniBand wrapped around your legs activates the gluteus medius as it fights to resist the force of the band trying to push your knees inward.
This causes some massive pumps on the outer edge of the glutes.
For more athletic muscle building tips and tricks, go to:
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