Barbell Hip Thrust
On my "TOP 5 for your BOTTOM" post, I listed my favorite 5 glute exercises. Today, I'll delve into the hip thrust.
Moving the hips UPWARD, during a squat or deadlift, does not activate the glutes as much as when moving them FORWARD, like you do when sprinting or hip thrusting. As a former 4-sport athlete( volleyball, basketball, soccer, and track) I can vouch personally for the superior glute development of sprinters.
Hyperextension during squats and lunges is dangerous, but without it, one cannot fully target the glutes.
During the thrust, however, hip hyperextension of about 10 degrees with bent legs is safe. The maximum tension on the glutes is placed at the top of the move, where the hips are strongest.
Oh, and all that butt squeezing I asked you to do? Just a little glute activation drill to get you started. Keep it up.
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