To eliminate lower back tension and better engage the glutes during hip thrusts, you must stabilize the torso through active core bracing and prepare the gluteal muscles beforehand with targeted activation exercises and the use of an elastic band.

noli's read

The practical approach proposed here is based on solid, well-documented principles in sports biomechanics. The seminal work of Dr. Stuart McGill confirms that active core bracing stabilizes the spine and prevents the uncomfortable transfer of effort to the lower back during strength movements. Furthermore, a study by Kennedy et al. (2023, EMG measurement) validates that adding an elastic band around the knees during the hip thrust effectively increases recruitment of the upper portion of the gluteus maximus. Nevertheless, the author's explanation regarding 'gluteal amnesia' is currently considered scientifically exaggerated. Analyses by clinicians such as Paul Ingraham point out that a healthy muscle does not lose its neurological capacity to contract in the absence of actual nerve pathology. A lack of sensation is instead explained by gluteal fatigue or frequent technical compensation, in which the back is excessively arched to complete the movement.

the sources

1. 1Wang XQ, Zheng JJ, Yu ZW, et al. 2012