Today's Edge:
You can't call it a hip thrust unless you're going to finish it. The hip thrust is a great exercise for developing your hip strength and booty size. The problem is that most people leave the most important part of the exercise out. It's important to get tabletop flat and finish the bridge or thrust portion of the exercise at the top.
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BENEFITS:
The hip thrust targets the glutes and backside in general. Strong glutes or hip extensors are key for athletes looking to get faster. Adding lean mass size to your backside is also important for contact sports. This can act as functional leverage in body to body contact moments of sport. Strong glutes can help an athlete get comfortable in a lower, more athletic posture for sport. Developing these hip muscles is also key in low back health.
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COACHING KEYS:
Place dumbbell or barbell comfortably across the top of your hips. Keep your core engaged and feet flat as you push the floor away below you to lift the weight to the top position. Finish in a tabletop flat position with a tight glute squeeze at the top.
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HOW TO USE:
Use this exercise as a warm-up for any lower body lift, workout or sport. Add weight to use it as a lower body focused exercise within a lower body or total body lift. Shoot for 2-4 sets of 8-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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