The Glutes' Developer-HIP THRUST
Squats and Deadlift are favorite exercises of many lifters. Squats work the hell out of the quads, they work the glutes in a stretched position and Deadlifts work the hell out of the hamstring, they work the glutes very well, especially in the flexed-hip position, they also build incredible core stability in the same fashion as the squat. Both of these exercsies work multiple muscle, which raises the metabolic. most importantly they work well to progressive overload – a critical component to success in strength, hypertrophy, power, and fat-loss.
However, there are different researches concluded that Squats and deads don’t maximize glute activation, they don’t maximize hip extension torque, and they leave space in terms of GLUTE DEVELOPMENT.
If you train a lot of people, you realize that they’re not all squatting and deadlifting the way they should be. When you encourage them to just load up on squats and deadlift, you could be inadvertently leading them toward injury. And in attempts to use heavier loads, many individuals compromise knee, hip, or spinal mechanics, which is why they’re dangerous. Many lifters fear injury so they never progress very far in squat and deadlift strength, and therefore they leave space for glute development if these are the only two lifts they perform.
The hip thrust is actually the lower body equivalent to the bench press. It provides three points of support and takes advantage of gravity to work the hips from a horizontal vector.
The lifter is not limited by core stability and spinal extension strength or by balance and coordination. There is no learning curve to the hip thrust – many people master it in their first training session, whereas squats and deadlifts can take years to truly master. The hip thrust is very conducive to progressive overload – perhaps more so than almost any other hip extension exercise as form is not much of a factor.This is very important for maximal gains over time.
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