Boost Stronger Glutes with Dr. Lock’s Hip Thruster Tips
How to Execute Proper Glute Gains: An Expert Guide
Understanding Glute Gains
Glute gains have become a common goal for many gym-goers, but achieving these gains can be challenging. To make effective gains, one needs to understand the mechanics of the human body and how to properly target the glutes. According to Dr. Andrew Lock, a physiotherapist, IFBB Pro League judge, and Australia masters bench press record holder, understanding how humans evolved can provide the key to effective glute exercises.
Correcting Hip Thrusters
One of the most common glute exercises is the hip thruster. Dr. Lock emphasizes the importance of correcting the movement pattern to effectively engage the glutes. "Because, going into the hip thrust is the maximum load at a straight-line position," he says. A common mistake made during hip thrusts is attempting to lift too much weight and straining the body without reaching the top of the lift. According to Dr. Lock, if you fail to reach the top of the lift, it means you’re probably working with too much weight, and it’s essential to lower the load to ensure proper form.
Try Supine Banded Abductions
Dr. Lock also recommends an alternative exercise that allows for a low-impact and effective way to target the glutes: supine banded abductions. In this exercise, the individual lies with their back on a bench with their posterior hanging over the edge and their feet supported. According to Dr. Lock, "She’s put the body into its most effective position," enabling the targeting of the glutes. He suggests placing the chin onto the chest to engage the abdominals and reduce lumbar load. Adding abduction and rotation increases glute max contraction, making it a highly effective exercise.
Conclusion
Effective glute exercises require an understanding of the mechanics of the human body and the correction of movement patterns. Dr. Lock provides a comprehensive guide for achieving glute gains through hip thrusts and supine banded abductions. By following these guidelines and making the necessary adjustments to form and technique, you can achieve significant results.
Frequently Asked Questions
Q: Why are hip thrusters important?
A: Hip thrusters are essential for effectively engaging the glutes because the glutes were designed for movement, and targeting them with specific exercises is necessary for strong, healthy muscles.
Q: What’s the most common mistake made during hip thrusts?
A: The most common mistake made during hip thrusts is lifting too much weight and straining the body without reaching the top of the lift. This indicates the need for reducing the load and focusing on proper form.
Q: Why are supine banded abductions beneficial?
A: Supine banded abductions provide a low-impact way to target the glutes effectively while adding strength and muscle mass without the need for a barbell. This exercise also promotes a strong, efficient movement pattern and can be an effective method for rehabbing injured athletes and individuals.