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Hip thrust with the multi press
The pelvic thrusts on the leg press are a workout that particularly appeals to female athletes. This exercise is often confused with hip lifting and referred to as leg press hip lifting. However, the execution differs from hip lifting or weighted glute bridges. Alternatively, hip thrusts can be performed on a machine or with a barbell. At home, hip thrusts without equipment or with a band are suitable for training the gluteal muscles.
Muscles Engaged in Leg Press Hip Thrusts The leg press hip thrust exercise primarily targets the gluteus maximus, biceps femoris, semimembranosus, and semitendinosus muscles. Athletes using the leg press can strengthen all three areas of the gluteus muscle. Simultaneously, the exercise is beneficial for stabilizing the hip muscles and strengthening the core. The secondary muscle group includes the gastrocnemius and rectus abdominis.
Executing Hip Thrusts on the Leg Press Performing hip thrusts on the leg press is straightforward and particularly suitable for athletes who want to benefit from the supportive effect of the leg press guide rail.
Body position
Start by placing a weight bench in the middle of the leg press. Then, lean your shoulder blades against the bench. Hold the barbell above, placing it on the hip fold. Your feet should be hip-width apart, slightly turned outward on the ground. Ensure that your feet are positioned in front of you at a distance, allowing your upper and lower legs to form a right angle when pushing up, with the knees hovering above the heels. Keep your back straight, the lower part forming a slight, natural arch to protect the spine. Extend your head to lengthen the spine, and gaze upward.
You might use a special pad for the hip thrusts exercise to cushion the barbell. This helps avoid uncomfortable pressure points and ensures a more pleasant workout.
During hip thrusts, the barbell should rest directly on the hip fold, precisely where the thighs and torso meet.
Movement execution
Initiate the hip thrust exercise on the leg press by pressing your hips upward and exerting pressure on your heels. The barbell remains on the hip fold, moving upward along the guide rail. Exhale during the upward push and stop when your shins point vertically upward, forming a right angle with your thighs. The entire body, from shoulders to knees, should form a straight line. Contract your gluteal muscles intensely at the top. Ensure that your knees do not extend beyond your toes. Slowly lower your buttocks during inhalation and return to the starting position.
Stressed muscles and common mistakes
Performing the Hip Thrusts on the multipress is widely popular and is considered a straightforward exercise. However, mistakes are often observed in the gym. Therefore, the following advice is crucial for executing the exercise optimally.
✅ Limited Range of Motion: Ensure that you perform the Hip Thrust exercise on the multipress with a range of motion that creates a continuous line between your entire upper body and thighs.
✅ Incorrect Back Posture: The spine should always be straight or, at most, have a slight natural arch during the Hip Thrust exercise. It's essential not to round or overly arch the back.
✅ Excessive Weight: Choose a moderate weight for Hip Thrusts on the multipress to ensure optimal execution.
✅ Heels in the Air: Throughout the entire movement, keep your heels firmly on the ground. Ensure you push your body upward over the heels to emphasize the primary activation of the glute muscles.
✅ Head Tilt: During Hip Thrusts on the multipress, your head should support the natural extension of the spine. Avoid tilting the head too far back, as it could reduce the effectiveness of the training.
✅ Slipping of the Barbell: Position the barbell at the center of your hip fold. The barbell should not tilt to the side during the entire upward and downward movement.
Alternatives and similar exercises to the multi-press hip thrust
Multipress Hip Thrusts are a workout routine particularly favored by female athletes aiming to strengthen their gluteal muscles. Nevertheless, there are numerous other exercises that will be elucidated in the subsequent section.
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