Sarah Ramadanのインスタグラム(fightforgrowth) - 4月28日 07時34分

???THE DO’S AND DON’T’S OF THE HIP THRUST??? —  Read on for an explanation?? The hip thrust is my fave glute exercises. Here are some ways to check your form when performing the hip thrust:
1️⃣Neck Position: To avoid causing strain to your neck, keep your neck in proper position by keeping your gaze in front of you at the bottom of the movement, and naturally gaze to  where ceiling meets wall at the top of the movement. The alignment of your spine will follow the orientation of your neck. Keep your neck neutral -- this comes naturally to some, but in case a reminder is needed, please keep note!

2️⃣Shin Angle: I like keeping my shins straight to emphasize glute muscle activation. With my shins farther from my body, I feel a significant reduction in glute activation and a takeover of hamstring activation. Since I utilize the hip thrust for glute activation, I try to keep my shins as straight as possible.
3️⃣Overarching your back: Too much arch is usually a sign that the load your thrusting is too much, thus bringing in extra momentum by overextending your spine. Keep your weight both bearable and challenging. Form delivers function.

4️⃣Feet position: For optimal glute activation, you need to drive through your heels by keeping them flat on the floor. If you look back at most of my HT videos, you’ll notice that I tend to lift my toes up. I do this without really thinking about it, and it isn’t necessary to do, but it does help ensure I’m pressing through my heels during the entire movement. CITATIONS:?All information is provided by the glute God himself, @bretcontreras1 ??? Check out his website (www.bretcontreras.com), IG, and Youtube channel for extensive information on all things glutes, strength, and much more. ?? Tag your friends to help them improve their form ??? Filmed by @ryanhooseman ?

Music: Ship Wrek, Zookeepers & Trousers - Vessel ?
Hip pad: @ironbullstrength ❤️

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