06/18/2020
Looking to increase power output in running? How about building up your b***y? Hip Thrusts are a great movement to add into any program and here’s why.
𝗢𝗩𝗘𝗥𝗔𝗟𝗟 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 𝗚𝗔𝗜𝗡𝗦
Your glutes are some of the main drivers of the legs. The more fuel you give them, the more strength you’ll have for running, jumping, squatting, deadlifting, you name it. Here in Miami, there is heavy focus on training glutes for aesthetics with high volume training (reps higher than 12). For overall strength gains, stick to lower reps (under 5-7) for max strength.
𝗜𝗡𝗝𝗨𝗥𝗬 𝗠𝗜𝗧𝗜𝗚𝗔𝗧𝗜𝗢𝗡
Statistically, 8/10 people will suffer low back pain at some point in their life. While loaded hip thrusts are a progression from your typical hinge pattern, training your hinge can help protect your lumbar by strengthening the proper muscles that support movement in the hips and low back area. Without this strength, movement tends to come from elsewhere like your lumbar spine, which has way less range than the hip joint.
𝗜𝗠𝗣𝗥𝗢𝗩𝗘 𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬
Stronger glutes mean you should have trained neuromuscular patterns that allow you to use the right muscles at the right time, therefore mobility can come from the proper places. When glutes are strong, you can squat lower and express greater ranges of motion overall in your hips.
Coach Krystina
