drtbear1967
Musclechemistry Board Certified Member
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When performing hip thrusts we put the pelvis in a position known as posterior pelvic rotation. This is where the pelvis is tucked underneath us. This is why it’s important to maintain neutral spine, such as keeping the chin tucked as well as breathing out on the way up to maintain core stability. Squeeze the glutes at the end of the motion to keep the pelvis tucked underneath. Engage the core and tuck in the chin at the top of the contraction to help keep the spine in neutral position. Prevent any hyperextension at the lumbar spine. You want to eliminate any bouncing motions and focus on slow and controlled reps.
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