Alia Bhatt performs hip thrusts with an impressive 40 kg weight | Fitness News

While her achievement is admirable, it also raises important questions about the exercise’s progression and safety, especially for anyone considering incorporating hip thrusts into their own training routine.

Alan Thomas, owner of Zealbox, Powai, says, “Hip thrusts are a strength exercise that primarily targets the glutes, but also works the hamstrings, quads and core muscles. It involves pressing through your heels and lifting a weighted barbell against your hips, which also stretches your hips.”

He adds, “Maintaining controlled movements and proper form maximizes muscle engagement and Minimize the risk of injury When performing this exercise,

Important safety considerations for beginners when increasing weight loads

According to Thomas, here are some important safety considerations for beginners to remember as they progress through this exercise:

Start Light: To master your form, start by using your own body weight or a mini resistance band.

Step-by-step progression: Gradually increase the weight to allow your muscles and joints to adapt to the load.

Suitable Fitment: Use a barbell with safety padding to prevent discomfort and bruising in your lower back.

Spotters and Safety: A spotter can guide the barbell into position and assist during the lift if necessary. Using a Smith machine gives you extra stability and The barbell moves in a controlled pathAlternatively, clip the barbell in place to prevent it from sliding off, and always perform the exercises on a non-slip surface to maintain good footing.

Listen to your body: Avoid putting up with any pain or discomfort that is not normal muscle fatigue.

A spotter can guide the barbell into position and assist during the lift if needed. (Source: Freepik)

Proper Form and Technique for Heavy Weight Hip Thrusts

Thomas provides a step-by-step guide on how to lift heavy weights with proper form to avoid injury.

setting

– Sit on the ground with your upper back leaning against a bench or soft box, knees bent, and feet flat on the floor.

– Place Place a padded barbell on your hipsMake sure you are sitting comfortably.

execution

– Foot position: Feet shoulder-width apart, toes pointed slightly outward.

– Hip position: Keep your core engaged and your back straight.

– Movement: Press into your heels and lift your hips toward the ceiling until your thighs are parallel to the ground and your torso forms a straight line from shoulders to knees.

– Top position: Squeeze your glutes at the top of the movement, making sure your back remains neutral without arching.

– Lower: Lower your hips with control back to the starting position.

Adjusting your form for heavier weights

– Engagement: Core and The glutes remain tense at all times Lift to stabilize the body.

– Breathe: Exhale as you lift (contraction), and inhale as you lower the bar to the ground (extension).

– Range of motion: Maintain full range of motion without sacrificing form. Avoid partial repetitions that can lead to unbalanced muscle development.