Suspended Hip Thrust
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.