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Price: $19.99
(as of Aug 15, 2024 21:18:05 UTC – Details)
Product Description
Hip Thrust Belt For Dumbbells
Hip Thrust Belt for Dumbbells
The dumbbell hip thrust is an effective exercise for building glute strength and improving athletic performance. Here’s a deeper look at the benefits and how to properly do the dumbbell hip thruster. Dumbbell hip thrusts are one of my all-time favorite glute exercises.
Not only do they allow you to target your glutes, hamstrings, and hips, but because of the size of the dumbbell, you can place all the load squarely on your pelvis. There’s no need to balance the barbell; all you’ve got to do is keep the dumbbell on your hip thrust pad and you’re in the money.
The hip thrust works three primary muscles:
Gluteal muscles, which include the gluteus maximus, minimum, and medium. The primary focus is on the gluteus maximus, but works all three.
Hamstrings, which include the biceps femoris, semimembranosus, and semitendinosus. These muscles all work to “pull” your legs, and are critical for building lower body strength.
Hip adductors, the muscles in your inner groin that stabilize your pelvis and facilitate leg movement.
In addition, there is also some engagement of the lower back and abdominal muscles, which helps to build core strength. In fact, greater strength in your core and pelvis is one of the best benefits of hip thrusts.
A few other benefits of hip thrusts include:
Bigger, more powerful glute muscles. For those who care about the way they look, hip thrusts are one of the best exercises to give you those well-rounded, “thic” glutes you want.
Enhanced explosive power in your lower body. Because this exercise targets the glutes, hips, and hamstrings, you develop more explosive power in your lower body for exercises like Sled Pushes or sprints.
Greater squatting and lunging strength. While the primary focus of hip thrusts aren’t on your quads, they still help to increase your squatting and lunging strength by increasing the strength of the secondary muscles (glutes and hamstrings) that work with your quads throughout.
Improve your posture. By strengthening your hips, hamstrings, glutes, and core, you improve your posture—both when sitting and standing. The fact that this exercise targets all these critical muscles can actually counteract the negative effects of spending 6+ hours per day sitting down.
Lower injury risk. Any exercise that strengthens your core and pelvic area is an absolute winner in my books, because it drastically reduces injury risk through literally every movement. You’ll improve your balance and stability, and the core muscles that facilitate upper-and-lower-body movement will be more resilient and less likely to be damaged.
Easier than Barbell Hip Thrusts
BETTER WAY TO HIP THRUST
One of my favorite things about dumbbell hip thrusts specifically is that they’re easier (more newbie-friendly) than barbell hip thrusts. I’ve shared this exercise with many of my new-to-the-gym buddies who want a simple yet highly effective movement they can incorporate into their training routine right away.
What makes dumbbell hip thrusts easier than barbell hip thrusts is that you don’t have to worry about keeping a long barbell balanced in your lap. The dumbbell sits directly on your lap, with all the weight distributed directly on your hips. When you thrust, the weight stays firmly in place.
The direct loading also makes it easier for you to focus on the weight you’re lifting, which in turn enables you to pay better attention to your form. You’ll find it’s much easier to master than barbell hip thrusts.
Last, but certainly not least, the actual loading/getting-ready-to-lift portion of the hip thrust is much easier with a dumbbell than barbell.
With a barbell, you have to slide the weighted bar over your legs, and can be uncomfortable (and supremely annoying) to load and unload the weight.
With a dumbbell, all you’ve got to do is pick it up off the ground and place it directly on your legs—quick, easy, and hassle-free.
Durable and Comfortable
Trainer’s Tip
You may not have a workout bench handy at home, but you can use a couch, chair, or even a solid box.
Basically, you just need a roughly knee-height flat surface that won’t shift or slide when you lean all your weight on it.
Load the dumbbell in your lap (using a rolled-up towel if you don’t have a hip thrust pad) and you’re ready to go!
Start out with a light dumbbell, and if it’s too easy, just complete a few more reps. Gradually increase the weight until you find the dumbbell that’s just right for completing the right number of reps.
For greater glute engagement during this exercise, point your toes slightly outward and FEEL THE BURN!
Remember to breathe! Do not hold your breath throughout this exercise, but focus on exhaling when you thrust up, and inhaling when you lower back down.
Pause-rep hip thrusts target muscular endurance more than strength or power.
Step the difficulty up a notch by lifting one leg off the floor. This will increase core engagement and target each of the glutes specifically.
INCREASE YOUR LEVEL IN SECONDS
Take Your Workout To The Next Level
Glute bridge is one of the best hip thrust alternative exercises around, because it also targets the same muscles (glutes, hips, and hamstrings) to maximize muscle engagement.
However, what I like about hip thrusts is that though you get both the same glute bridge and hip thrust muscles worked, the focus is slightly different.
Increased Power Generation in the Hips
Deadlifts, squats, and lunges all target the glute muscles very effectively, which is why they’re usually the go-to exercises for building better leg strength overall.
However, I do highly recommend adding more hip- and glute-specific exercises into your training routine for one simple reason: they increase power generation specifically in these critical muscles.
With squats and lunges, the primary focus is on your quads, with some engagement of the hamstrings and glutes (depending on the type of squats). With deadlifts, you focus chiefly on your glutes, hamstrings, and lower back.
Easier Setup and Use
Step 1: Set up properly. Sit on the floor with your back against a bench. Place your hip thrust pad in your lap and the dumbbell (of whatever weight works for you) on the floor by your side. Bend your knees and plant your feet flat on the floor at a comfortable angle.
Step 2: Load and prepare. Place the dumbbell on your lap, press your back against the bench, and lift your butt off the ground. You are now at the lowest part of the exercise and ready to get started!
Step 3: Thrust up. With your core muscles engaged and your chin tucked in, thrust your hips upward until they reach a flat tabletop position.
Step 4: Pause at the top. When you reach the top, hold the tabletop position for a 1-count. This maximizes engagement of the hips, glutes, and hamstring muscles, and prevents you from using momentum to “cheat” on the exercise.
Step 5: Lower under control. Lower your hips until your butt nearly touches the ground.
Better Leg Movement
You know that squats, deadlifts, lunges, and other glute-engaging leg exercises help to strengthen your leg muscles.
But you know what they don’t do? They don’t necessarily increase leg mobility!
You see, all those powerful muscles in your legs can only engage when your legs are in the right position. To get your legs in the right position—for example, to move from prone to sitting or prone to standing—your hips have to move your legs. It’s the hip extensors and hip flexors that enable efficient lower body movement.
Works Gute Bridge rightly and safer
With glute bridge, the target is primarily your glutes (butt muscles). This is excellent for training your glutes, which are critical for effective movement and core strength.
Hip thrusts, though highly effective at targeting your glutes, shift the focus slightly forward and downward. Your hip muscles (which control your leg movement) are also targeted, as are your hamstring muscles (which generate “pulling” power in your legs).
As a result, you get a more effective lower core workout overall with hip thrusts, which means better stability, mobility, and overall strength as a result of hip thrusts.
Greater Runner Capability
Are you a runner? Training for a marathon, an Iron Man, or just working toward a 5K? If so, you need hip thrusts in your workout routine!
One study from 2021 looked at the effects of hip thrusts, split squats, and back squats on running performance. Not only did the researchers measure muscle activation, but also a sprint test to see how the data correlated to real-life activity.
If you’re a runner, the best glute exercise you can do to improve running performance isn’t squats, like so many trainers and self-proclaimed “experts” tell you.
As science proved, you can increase your peak sprint velocity—and your overall running capability—by mixing hip thrusts into your workout.
Why is the hip thrust exercise so good for your glutes?The hip thrust is one of the best glute exercises out there because its movement pattern simply hammers your glutes: The hip extension portion (the top of the move) gives you the most glute activation, making the move more of an isolation exercise. Plus, your hamstring muscles shorten during knee flexion, allowing for greater isolation of your glutes.
What is the hip thrust exercise good for? Quite simply put, the hip thrust is a great exercise for building strength and muscle in your lower body, especially your glutes. If you’re doing the hip thrust correctly, it primarily targets your gluteus maximus, as well as your hamstrings (the leg muscles behind your thighs) to a lesser extent
Can you do weighted hip thrusts with dumbbells? Absolutely. Doing weighted hip thrusts with dumbbells is a good way to keep adding challenge to your hip thrust, which is important to continue getting stronger and building more muscle.
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