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The correct way to carry heavy buttocks, don't do it wrong again

#Body-Mass-Index #bmi-calculator-men
June 06, 2025

Many people don’t know much about hip rush, and hip rush is not very famous. However, hip rush is also a simple action and also a very good training effect. I believe many people don’t know the correct way to do heavy butt rush. So, what is the correct way to do heavy butt rush? Let’s learn it together.

The correct way to do heavy butt rush

1. Ring-piece hip rush: This is an upgraded version of ordinary butt rush. That is, holding a bell or dumbbell that you can withstand load on your lower abdomen (the lower abdomen between the two anterior superior iliac spines) with both hands to maintain balance in the body. Complete the action of lifting the butt, which is the same as ordinary butt rush.

2. Resistance with hip rush: This is the easiest way to increase resistance, and it is also the safest, suitable for training at home!

3. Barbell hip rush - the upgraded version of rim

First Position: Lie flat on the mat, roll the barbell above the trainer's iliac bone, bend your knees to 90 degrees, tread flat on the mat surface, hold the barbell bar firmly with both hands, and hold the width of the shoulders.

Entertainment of movement: Hold the barbell with both hands and straighten the back, tighten the abdomen and keep it stable. Then exert force on your hips, tighten your hips and thrust your waist, so that your body becomes a straight line. After reaching the highest point, stop for 2-5 seconds, and contract the hip muscles at the top (clip). Feel the squeezing of your hips, then slowly put it down, and return to the starting position.

Common errors in hip rushing

1. There is too much gap between the lumbar spine and the ground

The correct action should be to lie on the ground and flex your knees and step on the floor, then apply a little force to press your lower back down to the ground, that is, to do a little pelvic tilt backward, in order to combat the pelvic tilt forward driven by gravity when performing the next action.

2. The neck is under too much pressure

Our upper back, that is, the scapula area, is away from the ground, and our shoulders are in contact with the ground to bear the load. Only in this way can we perfectly raise the "bridge", otherwise the entire upper back will be relaxed, and the pelvis will naturally be affected. Some people will affect the position of the cervical spine when doing this pelvic back tilt. At this time, we can try to imagine that there is a sponge at the back of the neck, and you have to flatten the sponge with your neck.

3. The amplitude is not enough and the core is not tightened

Our training goal is the buttocks, and the main function of the buttocks is to stretch the hips, that is, our buttocks can be fully contracted in the hip position. If the core is not tightened, then the spine is loose, the pelvis will be unstable, and the hip joint relies on the pelvic movement, so the force of the buttocks will be extremely inadequate.

4 .Luburnal hyperextension

Hip-surge mainly develops our hip extension strength, and the spine is responsible for stabilizing the torso and power transmission, and does not produce movements. However, many people seem to like to overstretch the lumbar spine when lifting the hip joint, causing the lumbar spine to stay away from the neutral position, resulting in lumbar spine compensation and allowing the lumbar spine to bear the pressure that should not be available.

The correct action should be to keep the shoulders to knees straight, clamp the butt, and make full use of the upward lift of the core muscles, rather than lifting the hips very high.

5. The distance between the legs is too wide

The movement will be stable, but too large distance will affect the stretching of the hips, and the training effect will not be too good. The correct distance between the two feet should be the same width as the hips.

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