Hip Thrust
Comprehensive biomechanics and technique cues to execute Hip Thrust with joint safety, maximal activation of the Glutes, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Glute Drive / Elevação Pélvica na Máquina
Máquina articulada de carga livre para elevação pélvica pesada com cinto acolchoado e apoio dorsal.
Posicione a almofada sobre a crista ilíaca sem pressionar o abdômen.
Empurre a alavanca para frente no pico da elevação para liberar a amplitude.
Apoie os calcanhares na largura do quadril, apontando pontas levemente para fora.
- •Apoie a linha inferior das escápulas firmemente no encosto acolchoado.
- •Suba o quadril até alinhar tronco e coxas (180º), travando os glúteos no topo por 1 segundo.
- •Desça controlando sem perder a ativação do abdômen.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Set up a stable body base, keeping feet firmly planted and upright posture.
Joint Lock and Posture
Keep a neutral spine, open chest, and knees aligned with your toes throughout the base.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Glutes, moving the load smoothly without jerky momentum. eBolts technical cue: Back supported on the bench; drive the hips up squeezing the glutes and hold 1s at the top.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Back supported on the bench; drive the hips up squeezing the glutes and hold 1s at the top.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bulgarian split squat or assisted pistol.
Equivalent machine or convergent leverage machine at the gym.