Fix your form to hip thrust your way to glorious glutes

The hip thrust is the gold standard for building shapely glutes and functional strength, making it a staple in every gym girl’s routine.

The problem is that it is frequently turned into a lower-back exercise through ego-lifting and poor mechanics.

Read on to avoid the most common form mistakes and fix your form to thrust your way to glorious glutes.

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Common Mistakes

• Rib flare:Many lifters arch their lower back to get the bar higher. This rib flare disconnects your core and puts the weight of the barbell directly on your lumbar spine.
• Head tilt:Looking at the ceiling during a hip thrust almost guarantees a rounded lower back. It breaks the neutral spine rule that applies to every other heavy lift.
• Short repping:Stopping just short of lockout at the top means you’re missing the peak contraction of the glutes.

 Form Fixes

• Chunky chin:Keep your chin tucked toward your chest and your gaze fixed forward on the wall in front of you throughout the movement. This helps keep your spine neutral and prevents your back from arching.
• Tailbone tuck:At the top of the movement, think about tucking your tailbone. You want your hips to be fully extended and your torso to be a flat tabletop, not a bridge.
• Vertical shins:Your feet should be positioned so that when your hips are at the highest point, your shins are vertical. If your feet are too far out, you’ll feel it in your hamstrings.
• Pause:To ensure you aren’t using momentum, hold the top position for a full second. Squeeze your glutes like you’re trying to crush a coin between them.