Kaz Glute Bridge & Hip Thrust
- Set Up the Hip Thrust Machine:
- Adjust the height of the hip thrust machine to align the padded surface with your upper back and shoulders. Ensure that the machine is stable and securely set up. Optionally, you may add weight plates on the machine for resistance.
- Position Your Body:
- Sit on the ground with your back against the padded surface of the hip thrust machine. Place a padded barbell across your hips or use the machine’s built-in resistance mechanism. Your feet should be flat on the ground, hip-width apart, with your knees forming a 90-degree angle.
- Brace Your Core:
- Engage your core muscles to stabilize your spine. Keep your shoulders and upper back against the pad throughout the movement. Maintain a neutral spine position, avoiding excessive arching or rounding.
- Thrust Your Hips Upward:
- Drive through your heels, lifting your hips upward until your thighs are parallel to the ground or in line with your torso. Squeeze your glutes at the top of the movement, focusing on the contraction in your hip extensor muscles.
- Lower in a Controlled Manner:
- Lower your hips back down in a controlled manner, ensuring that you maintain stability and control throughout the descent. Avoid letting your hips drop too quickly, and control the movement to engage your muscles throughout the full range of motion.
Remember to start with a weight that allows you to maintain proper form and gradually progress as your strength increases. Incorporate the hip thrust machine into your lower body workout routine to target and strengthen your glutes and hamstrings effectively.