Dumbbell Hip Thrust: A gateway to the dreamy lower body shape

Muscular and curvy buttocks are considered a sign of beauty and fitness across many cultures. The Greeks even made statues symbolizing the importance of body shapes on beauty and fitness, good buttocks being a common trait in almost all of them. Dumbbell hip thrust provide a good shaped lower body, apart from being attractive, is also healthy.

For both men and women, Dumbbell hip thrust good glute shapes ensure appropriate stress balancing on thigh muscles; which not only help in attaining higher running or walking speeds but also ensure the longevity of the lower muscular system as a whole. Glutes are one of the largest muscle groups in the body, and also consequently very importance. While especially for women, healthy glutes and thigh muscles easy out the pain while deliveries, thus ensuring a healthy baby and a healthy mother.

It’s relatively easier to work out on the muscles visible or in the mirror, but not so much for the ones that aren’t visible. That way, ensuring good glute health is of prime importance during posture improvement health workouts. And it doesn’t take much, it can be easily done at your home with a rather easy work-out called Dumbbell Hip Thrusts!

How to do dumbbell hip thrust?

To begin with your dumbbell hip thrust, you will need a bench that supports you just beneath your shoulder blades. You will need the support to below – about 11 to 13 inches off of the ground. If you don’t have the right bench, you can build one with step boxes, risers and other similar stuff

Make sure your bench is either secured to the ground or placed up against a wall so it remains stationary while you are performing your dumbbell hip thrust form. To be sure that your bench is the correct height, sit on the floor with the bench behind you to make sure the top of the bench touches right beneath your shoulder blades. If you feel that you are sitting too low, you can grab a 10kg or 20kg weight plate to sit on, so you will be raised off the ground a few inches.

Before doing the movement with dumbbells, you must begin by practicing with your body weight.

1. Commence with your back against the bench while seated on the ground, then tuck your chin, keep your chest and rib cage down, and look as forward as you can.

Chin tucking, chest and rib cage at a low level and looking forward actually reduces the chances of overstress and thus prevents you from hurting your back.

2. Keeping your chin tucked, your chest rib cage down, and your eyes looking forward, draw your knees in and support the upper half of your back onto the bench. At this point, you shall experiment with feet placement location. No matter if your stance is wide or narrow, you shall feel the movement in your glutes. So, place your foot where you feel the most effective stretch at the top of your hip thrust.

Any Time Strength is a website focused on health and fitness. Fitness is the prime need in present time. Unhealthy habits and lifestyle have such a strong grip on people’s lives that it is almost impossible for one to stay healthy.