Supine butt thrust: Illustrated tutorial on barbell supine butt thrust movements
Hip ThrusIt is similar to the supine bridge hip thrust. It is very similar in both action and effect. It is a comprehensive exercise method that involves the buttock muscles and thighs. Hamstrings (i.e. hamstrings), abdominal muscles, but mainly gluteus maximus. But there is an obvious difference in the supine hip thrusting movement, which makes the range of movement larger and stimulates the gluteus maximus deeper.
Target exercise areas:Gluteus maximus
Action essentials:
1. Preparation position: Lie on your back, with your upper back leaning against a box or bench, your knees bent, your feet on the ground, and your abdomen can support the barbell to bear weight.
2. Exhale, keep your abdominal muscles in a contracted state, contract your gluteus maximus, and lift your buttocks upwards as high as possible, stay for 1-2 seconds; inhale, slowly return to the original position, repeat.
Note:
1. Beginners should try not to bear weight. It is best to start exercising with their own body weight.
2. The benches and boxes you lean on are stable, safe and reliable to avoid injuries.
