TECHNIQUE SCHOOL

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

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.

AVOID IF…

You’re recovering from a back injury.