Suspended Hip Thrust
The Suspended Hip Thrust is an effective and challenging exercise that works the glutes, hamstrings, and core. To perform this exercise, you must lie on your back with your feet placed in straps that are 18 to 24 inches off the ground. From there, you thrust your hips up to full extension before returning to the starting position. This exercise is a great way to target your lower body and work on your balance and stability.
Type:
Strength
Muscles Used:
Glutes
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Strengthens the glutes, hamstrings, and core
- Improves balance and stability
- Increases lower body strength
- Helps to develop coordination and control
- Improves posture and reduces the risk of injury
- Boosts power and explosiveness
Step by Step Instructions For Suspended Hip Thrust
- Begin by lying on your back in front of suspension straps that have been adjusted to a height of 18 to 24 inches off the ground. Make sure the straps are securely attached and stable.
- Place your feet into the straps, ensuring that your knees are bent. This will be your starting position.
- When you are ready to start, push down through your feet and lift your hips off the floor. Aim to fully extend your hips, creating a straight line from your shoulders to your knees.
- Pause for a moment at the top of the motion, engaging your glutes and core muscles.
- Slowly lower your hips back down to the starting position, maintaining control and stability throughout the movement.
- Repeat the exercise for the desired number of repetitions or as instructed by your fitness professional.
Warm Up Tips
- Start with a dynamic warm-up to increase blood flow and prepare your muscles for the exercise. This can include exercises like jogging in place, jumping jacks, or high knees.
- Perform some hip mobility exercises to loosen up your hip joints and improve your range of motion. This can include exercises like hip circles or leg swings.
- Do some glute activation exercises to activate your glute muscles before the exercise. This can include exercises like glute bridges or clamshells.
- Warm up your core by doing exercises like planks or bird dogs to engage your core muscles and stabilize your spine.
- Stretch your hamstrings to increase flexibility and prevent injury. You can do this by performing exercises like standing hamstring stretches or seated forward bends.
- Before starting the exercise, practice the movement pattern without the straps to ensure proper form and technique.
- Start with a lighter weight or resistance and gradually increase as you feel more comfortable and confident with the exercise.
- Take breaks between sets to rest and recover. This will help prevent fatigue and maintain proper form throughout the exercise.
- Listen to your body and stop if you experience any pain or discomfort. It's important to prioritize safety and avoid pushing yourself too hard.
- After completing the exercise, cool down by stretching your glutes, hamstrings, and core muscles to promote recovery and reduce muscle soreness
Suspended Hip Thrust Safety Tips
- Ensure that the suspension straps are properly adjusted to 18 to 24 inches off the ground.
- Before starting the exercise, make sure that the straps are securely fastened and can support your body weight.
- Always maintain proper form throughout the exercise. Keep your back flat on the ground and your knees bent.
- Engage your core muscles throughout the movement to provide stability and support to your lower back.
- Avoid using excessive momentum or swinging your legs during the exercise. Focus on controlled and deliberate movements.
- Start with a weight or resistance level that is appropriate for your fitness level. Gradually increase the intensity as you become stronger and more comfortable with the exercise.
- If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
- Listen to your body and take breaks as needed. Overexertion or fatigue can increase the risk of injury.
- Always warm up before attempting the Suspended Hip Thrust and stretch afterwards to prevent muscle tightness or injury.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting this exercise to ensure that it is safe for you.
Incorporating Into Other Workouts
To incorporate the Suspended Hip Thrust into your workouts, you can follow the steps below:
1. Warm-up: Begin your workout with a dynamic warm-up to prepare your muscles for the exercise. This can include activities like jogging, jumping jacks, or bodyweight squats.
2. Set up the suspension straps: Adjust the suspension straps to a height of 18 to 24 inches off the ground. Ensure that the straps are securely attached and stable.
3. Lie on your back: Position yourself on the ground, facing the suspension straps. Place your feet inside the straps, keeping your knees bent. This will be your starting position.
4. Engage your core: Before starting the movement, engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body throughout the exercise.
5. Perform the movement: Push down through your feet and raise your hips off the floor, extending them to full range of motion. Squeeze your glutes at the top of the motion to maximize the activation of your glute muscles. Hold this position for a brief pause.
6. Return to starting position: Slowly lower your hips back down to the ground, maintaining control throughout the movement. This completes one repetition.
7. Repeat for desired reps and sets: Aim to perform 8-12 repetitions of the Suspended Hip Thrust for 2-3 sets. Adjust the number of reps and sets based on your fitness level and goals.
8. Rest and