To bring your backside up to the next level, especially when it comes to strengthening your lower back, you should do more hip thrusts each week. Whether you are using them as a primary lift with light weights and low reps or as part of an upper-body workout with heavy weights and high reps, hip thrusts are a well-earned place in your program because they work your glutes so hard. However, if you do not know how to do them correctly, you may not see the great benefits they can give to your entire body.
You can do hip thrusts in different ways. The most common is to do them in the fixed point and use your legs to pull the bar towards your body while keeping your arms extended and your torso tight. However, the key is to keep your body in a straight line with your legs when performing the hip thrust. For this reason, you should not allow your upper body to lean forward as this will throw off your posture and will cause your feet to fly out from under you. In other words, keep it as straight as possible.
Another way to execute hip thrusts is by using an inclined bench. A ready bench is a type of lower-body weight bench where the surface is slanted towards you. When doing the thrust, keep your body as straight as possible and let your knees and hips bend towards the floor. This will cause your body to exert a more significant effort when doing the thrust and help you do the exercise with a more excellent range of motion. As a result, the weight will lift in the shortest time possible.
You can also carry out the hip thrusts on the floor. To do this, lie on the floor with your heels resting on the edge of a barbell, and your upper body parallels to the floor. Now bend your knees as far as you can while maintaining your chest area upright and your head up. Slowly raise the barbell above your head and then lower it slowly back down.
Other overhead squat variations to add to your routine include cable squats and decline squats. Both variations need you to lie on the floor while standing on one leg and slowly squat up and down while maintaining the same place on the other side.
The primary variation of hip thrust is a simple exercise that you can do with any dumbbell. Or kettlebell