Show­cas­ing your best pelvic ac­tion on the dance floor? Take it to the bench and master this power move

Women's Health (UK) - - CONTENTS -

Time to shoot from the hip

If you’re of the opin­ion that there’s a time and a place for thrust­ing – say, the early hours in a night­club with a ques­tion­ably sticky floor – it’s time to have a re­think. Switch your at­ten­tion – and pelvis – to the gym, and leave your Bruno Mars im­pres­sion in the past. We’re talk­ing hip thrusts: the move that de­liv­ers glute gains and then some.

‘Most peo­ple tend to as­so­ciate glute work with squats,’ says Laura Hog­gins, strength and con­di­tion­ing coach at The Foundry, Lon­don.

‘But the hip thrust is su­per-ef­fec­tive and easy to learn.’ Aesthetics aside, a strong back­side brings a bus­load of ben­e­fits, from sup­port­ing your back to re­duc­ing your risk of in­jury. And a pow­er­ful rear can also help boost your gains in other ar­eas. ‘Dead­lift lovers can im­prove their tech­nique and how much they can lift by adding the hip thrust to their reper­toire,’ ex­plains Hog­gins. And if you’re try­ing to swerve your op­po­nent on the pitch (or your ex in the bar), those stronger glutes will im­prove your sprint­ing speed, too.

As with ev­ery­thing, form is key. ‘Make sure that your back is sup­ported and the bar­bell is com­fort­able on your hips,’ says Hog­gins. ‘Then take a deep breath in and ex­plode up, driv­ing through your heels and push­ing your bum up. Once you’re at the top, squeeze your glutes, pause, then lower your pelvis back down in a slow and con­trolled man­ner.’ Get ready for gains.


You’re re­cov­er­ing from a back in­jury.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.