This is the best exercise to strengthen and give volume to the ass and this is how you have to do it

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Moving is always good, regardless of the exercise, but some are more effective than others when done with correct technique.

There is some discussion regarding which of them is the ideal one to

.

"Numerous studies, one of the last of 2020, determine that

has become the exercise with the most activation or where the muscle fat in the gluteus affects the most, but it also costs much more to reach that capacity to develop that deep squat than

That's why we coaches conclude that it's one of the most important exercises, if not the best, to gain strength and improve activation," says Howard Rojas,

and hybrid training specialist.

We must remember, insists the expert, that the entire body weight is maintained on the buttocks when we sit down -a large part of the day, especially in sedentary jobs-.

"In the gluteus there is a lot of amnesia because it

when we are lying down or resting. That is, it does not have constant activation. It is a muscle that is very difficult to activate, even when training," he asserts.

Hence, the

that today is most widespread among all those who train and especially in women," says the

.

WHAT IS

HIP THRUST

?

"It is an

. It is one of the movements where the gluteus is given more shape due to the short range of travel it has and the amount of weight that you can mount," explains Rojas.

This entails, according to the coach,

, as can be seen in this video by Power Explosive, one of the great promoters of correct exercise technique.

"The possibility of

means that we can go further than with a deep squat, as it has less travel. It can be a great assistant to the squat, taking it as the main one and amplifying it with other exercises such as gluteal bridges", Rojas insists. .

That is why it is popularly known as the

.

WHICH MUSCLES DOES IT INVOLVE?

Regardless of whether we want to show off toned buttocks this summer, exercises to strengthen this body region also help stabilize the pelvis and spine, and have greater power in explosive gestures. Shutterstock

are worked very specifically

, and it also causes a great activation with a lot of synergy of quadriceps and

[a muscle group in the leg made up of biceps femoris, semimembranosus and semitendinosus]. Even the

or abdominal area It is very involved to give stability to the bar and control the whole movement when making the ascents and descents", he deepens.

WHAT DO YOU NEED TO RUN IT?

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First of all, a bench about

.

"It has to be firm, so it is preferable that it stays close to the wall to provide stability and that we do not go backwards," advises Rojas.

The scapulae should be slightly above the bench and the bar should be positioned just in the middle of the hip well supported.

"Normally, a pad is recommended so you don't hurt your hip bones."

The exercise tries to

"Take a breath and perform a hip extension until you feel that you have been able to contract the gluteus to the maximum. Before linking the movement, try to hold on for a second. more fatigue with less weight, lower a little without touching the ground and repeat".

A note from Rojas: "It is important

, so as not to lose tension and cause us to stagger to the sides."

The correct repetition would be when both pucks hit the ground at the same time.

"If you want more intensity, you can put

to push your knees

more. In this way, you will also activate the gluteus medius and there will be a greater gain in the same movement. We could thus reach 20% more activation".

HOW MUCH DO I LOAD THE BAR?

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The gluteus is one of the most powerful muscles in the human body, with a great capacity to move loads.

"However, it is also important to know that it is made up

so it is important to combine low repetition work, but high loads and, on the other hand, medium loads and a high volume of repetitions. so that we generate fatigue that stimulates muscle growth", says Júlia Ndocky Ribas, Bachelor of Physical Activity and Sports Sciences, Personal Trainer and technician of the Physical Activity Division of Metropolitan.

It is important to remember that to work a muscle, it is best to establish a variety of

, depending on the intensity, slide both trainers.

"This will prevent overloading and a balanced development of the muscles. In general terms, a single exercise could be considered a mistake", adds Ndocky Ribas.

DIFFERENCES IN MATERIAL

The Metropolitan trainer says that, depending on the objective we are looking for, we can introduce materials such as a Kettlebell, elastic bands or even a dumbbell.

In addition, it is an exercise that can also be performed only with body weight.

"Performing

for some people. Making it a traditional calisthenics exercise that we can do anywhere without the use of equipment."

• Hip Thrust

  with elastic bands:

  Thanks to their ability to put resistance in our movements and maximize the work of our body, these elastic tensioners are of great help to strengthen our muscles.

  "Physical work with elastic bands is nothing more than a tug-of-war between the body and the rubber, which forces us to use our strength to perform any movement," says the expert.

• Kettlebell hip thrust

  :

  The kettlebell is a material that, thanks to its ergonomics, facilitates movements.

  "It occupies less volume than a loaded Olympic bar, which means that we can perform, precisely, broader movements with less impact on the spine, since we will be moving (probably) less time. In addition, by having this particular design, it becomes a very dynamic element that allows us an easier grip and handling", describes Ndocky Ribas.

• Hip thrust

  with bar:

  This alternative is the most popular among those who practice this exercise.

  "As the gluteus is a very strong muscle group, over time, as we gain greater strength, it is necessary to train with greater intensity, and an Olympic bar allows us to work in this way. It also helps us improve our coordination and balance" .

WHY ARE THEY MORE CONCERNED?

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Working the butt is important for both women and men.

But due to the

it is evident that the girls put more effort and dedication in the specific training of the buttocks than the men, both instructors assure.

"To this we must add the greater concern of women to try to avoid the accumulation of fat in certain body areas, and the erroneous belief that localized work helps us reduce localized fat", points out Ndocky Ribas.

Cellulite affects about 90% of women.

The causes?

Basically two: genetics and hormones.

"Cellulite is generally related to women due to estrogens, known as female hormones. These hormones, produced in the ovaries, are involved in the

accumulating more fat, and this is manifested fundamentally in the hips, buttocks and chest of women".

COMMON MISTAKES

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Howard Rojas describes what he sees most in the gym and what he insists on correcting in his strength programming.

• At number one is the lack of hip thrust.

  "If

  we don't extend far enough we don't maximize glute contraction

  and you lose benefits."

• Another common mistake is

  lying on the bench

  .

  "If we lie down we deactivate at the abdominal and lumbar level, and thus it is difficult to reach a good range."

• Don't

  put your feet hip-width apart

  .

  "The starting position should be at most slightly outside."

• Have the

  bank very high or very low.

  "The ideal is 35-40 centimeters, as we have mentioned, so as not to be uncomfortable and not lose concentration on the movement," says Rojas.

• Do not perform apneas when

  pushing.

  "It is very likely that if we are not breathing well, the gluteus will not contract in the same way."

• Do not hold a second

  between repetitions, since the muscle takes time to activate.

  "That second is key, it brings a lot of benefit in the concentric part."

• Do not use pad

  .

  "Hip pain can distract us from correct execution. Mats are good for cushioning but take up a lot, that's why I recommend my students in the Iron Legs program, focused on the leg, to always do the

  hip thrust

  with the pad, that is perfectly designed for the bar," concludes Howard Rojas.

HOW TO SCHEDULE THE TRAINING

The

that we can have with a training program will depend on the frequency with which we do it, the loads that we are capable of mobilizing by assimilating the work done correctly and its duration.

"The important thing is consistency in training, and respecting the rest days between sessions, whether we are people who are not adapted to exercise or experienced," says the Metropolitan trainer.

The lower the intensity of the exercises performed, the more frequently we can perform.

"The ideal would be to find an intensity that allows us to perform the exercises with a weekly frequency

."

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