Sitting hip thrust exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting hip thrust )

View Report

–

Name of exercise  Dynam lumbar ext long sit
Other names of exercise Sitting hip thrust
Description of exercise Sitting hip thrust is a strength training exercise that targets the glutes, hamstrings, and core muscles. It involves sitting on the ground with your back against a bench or elevated surface, with your feet planted firmly on the ground and your knees bent. From this position, you lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. This exercise can be performed with or without weights, making it suitable for all fitness levels. It is a great way to improve hip stability and strength, which can help with everyday movements and athletic performance. It can also help to tone and shape the glutes for a stronger and more defined lower body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin in long sitting with hands on floor slightly behind hips.
  • Lift hips upward until body is straight, keeping legs straight.
  • Lower and repeat.

    • –

    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Hyperextension, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthen glute muscles
  • Improve hip mobility
  • Increase core stability
  • Enhance athletic performance
  • Reduce risk of lower back pain
  • Target specific areas of glutes
  • Improve posture
  • Increase muscle definition
  • Burn calories
  • Can be done with minimal equipment

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The sitting hip thrust exercise should be avoided if you have any injuries or conditions that affect your hips, lower back, or pelvic area. This includes conditions such as sciatica, herniated discs, or hip impingement. If you experience pain or discomfort during the exercise, stop immediately and consult with a medical professional. Additionally, if you are pregnant, it is best to avoid this exercise as it puts pressure on the pelvic floor muscles which can be weakened during pregnancy. It is also important to avoid this exercise if you have recently had surgery in the hip or pelvic area, as it could interfere with the healing process.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep your feet flat on the ground
  • Keep your back straight and avoid arching
  • Engage your glutes and core muscles
  • Do not push your hips too high
  • Avoid jerky movements
  • Use a stable and sturdy bench or chair
  • Keep your knees in line with your ankles
  • Breathe properly and do not hold your breath

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Osteoporosis
  • Sciatica
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Gluteus medius tendinopathy
  • Hamstring strains
  • Hip flexor strains
  • Knee pain
  • Iliotibial band syndrome
  • Patellofemoral pain syndrome
  • Anterior cruciate ligament (ACL) injuries
  • Hip osteoarthritis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleKickback crawl exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleForward lunge twist in exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR