Hip Thrusts are the perfect addition to any leg routine and should not be missing in your warm-up. They not only improve explosiveness and strength, but they also help you improve your performance in exercises such as squats and deadlifts.
It’s not just the gluteal muscles that benefit from hip thrusts, this composite exercise also targets the hamstrings, the posterior thigh muscles. Since the hamstrings contribute to hip extension (they push the hips forward), they act as supporting muscles in the movement.
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During deadlifts and squats, but also when snatching or cleaning and jerking, the muscles (not only the gluteal muscles) must be activated. And if they are too weak, they limit your potential.
Hip thrust is a large, compound exercise that focuses on the gluteal muscles and hamstrings (posterior thigh muscles).
Furthermore, this exercise helps you to build strength and muscle mass in the hips, gluteal muscles, and hamstrings.
In order to increase efficiency, it is recommended to carry out one-legged hip thrusts.
The increase should not be too high so that the hip is not overstretched in the extension.
It is important to keep the bottom under tension at all times. 3 sets of 8 repetitions are sufficient for activation.
