🍑 Hip Thrust – how to feel your butt
Do you feel more lower back/spine or hamstrings instead of butt with hip thrusts?
You want to make your butt burn with Hip Thrusts, but just don’t feel it in the target muscle 🔥 ?
1️⃣ You feel mainly the lumbar spine during the exercise:
- The movement should be in the hip joint and hardly in the lumbar spine.
- So try to avoid pelvic tilting movements (“making a hollow back”) as much as possible.
- This way, “without a hollow back”, you can then perform a full hip stretch at the top – push your pelvis up as far as possible for this and pinch your buttocks together.
2️⃣ You feel it especially in the hamstrings:
- The greater the knee angle (> 90 degrees), the more the back of the thigh works.
- So if you want to train the butt, try to have about a 90 degree angle between the upper and lower leg at the highest point. -> So pull your feet closer.
- And push off the ground with the heel (while keeping the whole foot on the ground).
3️⃣ You feel it strongly in the quadriceps:
- If you then feel it strongly in the front of the thigh, then the knee angle is probably too small.
So test a few reps to find the perfect knee angle for you finden❣️
