Hip Thrust — Teknikanalyse

Hyperextending the Lower Back

Arching the lower back excessively at the top of the movement shifts tension from the glutes to the lumbar spine. This can lead to lower back pain and reduces the effectiveness of the exercise for glute development.

Insufficient Hip Extension

Not achieving full hip extension at the top means the glutes are not fully contracted, limiting muscle activation and strength gains. This often occurs when the range of motion is cut short.

Using Too Much Hamstring

If your feet are placed too far forward, your hamstrings will take over much of the work, reducing glute activation. This can manifest as cramping in the hamstrings rather than a strong glute contraction.