Hip thrust variation shorts glutesworkout

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Hip Thrust Variation with Weights Inside the Hip Circle • Muscle Focus: Glutes, Hamstrings, Core • Description: This unique variation of the hip thrust incorporates a resistance hip circle and places the weights (such as dumbbells or plates) inside the band. By positioning the weights within the hip circle, they remain securely in place while resting on your hip crease, providing constant tension on the glutes as you drive through the thrust. • How to Perform the Hip Thrust with Weights Inside the Hip Circle: • Set-Up: • Sit on the floor with your back against a bench, knees bent, and feet flat on the ground. • Wrap a resistance hip circle around your thighs just above your knees, keeping it snug. • Place the weights (dumbbells, plates, or kettlebells) inside the resistance band, so they rest directly on your hip crease. The band will help hold the weights in place and provide added tension. • Your shoulder blades should rest on the edge of the bench, and your feet should be placed hip-width apart. • Execution: • Press through your heels and begin to lift your hips toward the ceiling. • As you lift, push your knees outward against the band to maintain constant tension on your glutes and prevent the weights from shifting. • Squeeze the glutes at the top of the movement, forming a straight line from your shoulders to your knees. Hold for a moment, focusing on the contraction. • Slowly lower your hips back down, keeping control of the weight and maintaining tension in the band throughout the descent. • Common Mistakes: • Overextension: Avoid arching your lower back at the top of the movement. The focus should be on squeezing the glutes, not extending the spine. • Knee Collapse: Be sure to keep your knees pushed outward against the resistance band to prevent them from caving in. • Feet Position: Ensure your feet remain flat on the ground, with even weight distribution through your heels. • Key Benefits: • Glute Activation: The combination of the hip circle and weights ensures maximum glute activation, targeting both the gluteus maximus and medius. • Added Stability: Keeping the weights inside the hip circle creates more control and stability throughout the movement. • Posterior Chain Strength: Builds powerful glutes, hamstrings, and lower back strength for better performance in squats, deadlifts, and other compound lifts. • Core Engagement: The resistance of the band, paired with the weight, requires more core stability to maintain balance and control during the exercise. • Elevate your hip thrust routine with this innovative variation that targets your glutes and enhances your lower body strength and stability. Whether you're looking to increase power or sculpt your physique, this move is a must-add to your routine. • #HipThrust #GluteWork ##LowerBodyStrength#FunctionalTraining #ResistanceTraining

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