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Most people lock out their hips at the top of the hip thrust, which arches the lower back and kills glute tension. Instead, tuck your hips and squeeze hard at the top to keep the work in your glutes and protect your spine.
Most people lock out their hips at the top of the hip thrust, which arches the lower back and kills glute tension. Instead, tuck your hips and squeeze hard at the top to keep the work in your glutes and protect your spine.
Stop doing this on your hip thrust. It's ruining your gains. Most people try to come all the way up on their hip thrust thinking it's going to squeeze their glutes more. But what ends up happening is you just arch your lower back. You take the pressure off of your glutes and end up injuring yourself. So instead, I want you to think about as you come up, you're trying to tuck your hip up under you and squeeze your glutes like your one weird friend is trying to stick their finger up your butt, but right now while you're doing hip thrusts, you say, no, maybe I'll do it later. But really, this way when you don't come all the way up, you'll feel your glutes getting squeezed and worked a lot more.
