In contrast to the ankle joint, dominant extensor moments were observed at the knee, hip and pelvic-trunk joints throughout ( Fig 4). Unsurprisingly given the nature of the exercise, magnitudes of extensor moment properties were significantly greater bilaterally at the hip joint compared with the knee and trunk-pelvic joints, whilst significantly greater magnitudes were also observed at the pelvic-trunk joint compared with the knee (Tables 2 and 3, Fig 5). Although the knee joint elicited the smallest magnitudes of extensor moment and impulse in the current study, average magnitudes of unilateral peak extensor moment (1.34 ± 0.35 N m·kg -1, Table 2) were comparable with those previously observed during the straight- (0.80 N m·kg -1) and hexagonal- (1.46 N m·kg -1) bar deadlift against the same 70% 1RM external load [ 19, 20]. Therefore, whilst the hip thrust preferentially loads the hip extensors (as expected), there is also considerable demand placed on the knee extensors during the lift. This demand is supported by previous evidence demonstrating high levels of quadriceps muscle activation during the hip thrust exercise [ 7], and may indicate a requirement to stabilise the knee joint through a relatively small range of motion (20 ± 7°, Table 2). I have immediately been able to increase my weights because I no longer have to worry about bruises. It is so comfortable to use. Baker P. J., Hapuarachchi K. S., Ross J. A., Sambaiew E., Ranger T. A., Briggs C. A. (2014). Anatomy and biomechanics of gluteus maximus and the thoracolumbar fascia at the sacroiliac joint. Clinical Anatomy 27:234–240. https://www.youtube.com/watch?v=pGQrzSGjlvI Video can’t be loaded because JavaScript is disabled: Standing Band Hip Extensions (https://www.youtube.com/watch?v=pGQrzSGjlvI)

Whether you are a beginner or an experienced lifter, having the right hip thrust belt can make a huge difference in your performance. The key is to find the one that fits your needs and budget. Since this is a fairly recent invention, there’s only a couple hip thrust belts currently on the market that are actually worth considering. While our primary focus remains on helping athletes develop into stronger, more explosive versions of themselves, A1Athlete has expanded into the broader domain of all things sports performance and strength and conditioning.If your feet are too far forward, you’ll feel the hip thrust more in your hamstrings. If they’re too far in toward your body, you’ll get more quad engagement. It doesn’t feel cheaply made at all, and Bellabooty obviously tried to make their belt a premium experience. It increases total range of motion which allows for a greater challenge to your muscles during each rep. This can lead to greater strength gains over time!

Strongmen and Strongwomen: Like powerlifters, the hip thrust can be a good warmup or accessory exercise to support moves like deadlifts, squats, upright carries, sled pushes, pulls, and more sport-specific exercises. Biomechanical analysis offers insight to the underlying kinematics and kinetics of a training exercise, providing coaches and athletes conceptual understanding to bring objectivity to sport-specific exercise selection [ 16]. Investigating the musculoskeletal demand placed on the lower limb and pelvic-trunk joints is fundamental to biomechanical analyses of strength training exercises [ 17– 22], although has yet to be undertaken for the hip thrust. Specifically, for the hip joint, whilst authors have proposed that the hip thrust requires a consistent hip extension moment and greater muscular “tension” when hip joint is close to full extension [ 4, 5, 7, 8], there is currently no joint kinetic evidence to support these ideas. Really happy with this product! Great for home and gym, especially if you’re shy like me this makes certain exercises a lot more comfortable and effective.

Depending on where you’re at in your training and how much weight you want to push, the Bellabooty Belt can give you a full-body workout. This pad from Gymreapers is unique in that its made from 100% neoprene, a synthetic rubber. Which offers the same great cushioning you get from foam and foam/rubber variants, but with some added power to withstand wear and tear. Suchomel TJ, Nimphius S, Stone MH. The Importance of Muscular Strength in Athletic Performance. Sports Medicine. 2016;46(10):1419–1449. pmid:26838985 Tough guy stigma aside, pads can help reduce discomfort and pressure on your hips, allowing you to focus on squeezing those glutes without the distraction of barbell-induced discomfort. (You can even use them in hip thrust machines.) There's definitely a 'tough guy' stigma surrounding not using pads. It's worth pointing out that the most elite olympic and powerlifters do not use pads," explains Gibson.