When we perform the exercise, there’s a great shift of weight from hip muscles to the gluteus maximus, which means they experience high levels of mechanical tension throughout the range of motion.
As we extend our hips and maintain knee flexion, hamstrings shorten to the point in which they don’t produce meaningful levels of force.
Adductors have their best leverage through hip flexion therefor, as we extend our hips, our hips, our adductors end up not producing that much force.
On the other hand, the gluteus maximus works best with hip extension, which is why, as we extend the hips during the exercise, it ends ups taking most of the weight.
On top of this, the exercise is very challenging both at the top and at the bottom of the movement because the hips and the knees don’t move that far away from the weight: while at the bottom other muscles can help synergistically to push the weight up, as we extend our hips, the glutes end up experiencing the most tension!
What are the key points of how to do a hip thrust?
• Head up and looking forward to decrease activation of the lower back
• Break the bottom of your scapula (mid back) as it puts more emphasis onto the glutes to work more rather than the erectors
• The basic hip thrust needs a shin-thigh angle at 90degress at the top of the thrust
• Push your knees out throughout the movement (or use a band to help with this cue.)
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