Alia Bhatt performs hip thrusts with an impressive 40 kg weight

Alia Bhatt has once again captured the attention of fitness enthusiasts and fans with a viral video showcasing her impressive strength. 

In a clip shared on Instagram stories, Bhatt is seen performing hip thrusts with a substantial 40 kg weight with the supervision of her trainer Sohrab Khushrushahi, demonstrating her dedication to fitness. 

While her feat is admirable, it also raises important questions about exercise progression and safety, especially for those inspired to incorporate hip thrusts into their own workout routines. 

 

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Allan Thomas owner at Zealbox, Powai, says, “The hip thrust is a strength-training exercise primarily targeting the gluteus maximus, with additional engagement of the hamstrings, quadriceps, and core muscles. It involves extending the hips by driving through the heels while lifting a weighted barbell placed across the hips.”

He adds, “Maintaining a controlled movement and proper form is crucial to maximising muscle engagement and minimising injury risk when performing this exercise.”

Key safety considerations for beginners increasing weight load

According to Thomas, these are some key safety considerations beginners must remember when progressing in this exercise:

Start Light: Begin with body weight or mini resistance bands to master the form.

Gradual Progression: Increase weight incrementally, ensuring muscles and joints adapt to the load.

Proper Equipment: Use a safety padded barbell to prevent discomfort and bruising on the hips.

Spotter and Safety Measures: A spotter can help guide the barbell into place and assist during the lift if needed. Using a Smith machine can provide additional stability, ensuring the barbell moves in a controlled path. Alternatively, secure the barbell with clips to prevent the weights from sliding off, and always perform the exercise on a non-slip surface to maintain good footing.

Listen to Your Body: Avoid pushing through pain or discomfort that isn’t typical muscle fatigue.

A spotter can help guide the barbell into place and assist during the lift if needed. (Source: Freepik)

Correct form and technique for heavier weights in hip thrusts

Thomas offers a step-by-step guide on how to lift heavier weights with the correct form to avoid any injuries: 

Setup

– Sit on the ground with your upper back against a bench or a soft box, knees bent, and feet flat on the floor.

– Place a padded barbell over your hips, ensuring it sits comfortably.

Execution

– Foot Placement: Feet should be shoulder-width apart, with toes slightly pointed out.

– Hip Position: Keep the core engaged and back flat.

– Movement: Drive through the heels, lifting your hips towards the ceiling until your thighs are parallel to the ground and your torso forms a straight line from shoulders to knees.

– Top Position: Squeeze the glutes at the top of the movement, ensuring the back remains neutral without overarching.

– Descent: Lower the hips back to the starting position with control.

Form adjustments for heavier weights

– Engagement: Ensure core and glutes remain engaged throughout the lift to stabilise the body.

– Breathing: Exhale (concentric phase) during lift and inhale (eccentric phase) during the ascent while lowering the bar to the ground.

– Range of Motion: Maintain full range of motion without sacrificing form; avoid partial reps that can lead to imbalanced muscle development.

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